Sphinx pose
Sphinx pose is a low backbend lying on your front, with your chest lifted onto your forearms. You may feel a mild backbend and a gentle stretch at the front of the abdomen. Use it after training, in a recovery session or before bed.
Also called the sphinx hold or prone on elbows.
- Works
- Spine and front of the abdomen
- Hold
- About 30 sec
- Kit
- None
- Intensity
- 1 of 5 on Prep's scale
How to do it
How to do sphinx pose.
Hold about 30 seconds, breathing steadily. Slide your elbows forward to make the backbend smaller.
Step 1
Lie face down
Lie on your front with your legs long and comfortably apart, tops of the feet resting on the mat. Rest your forehead on your hands.
Step 2
Place your forearms
Slide your hands forward and place both forearms parallel on the mat, palms down. Keep your chest low while you set your elbows a little ahead of your shoulders.
Step 3
Lift and hold
Draw your elbows back beneath your shoulders as you gently press through your forearms to lift your chest, keeping your pelvis and legs down. Let your shoulders soften away from your ears, keep your neck long and breathe steadily. Lower the chest slowly to finish.
Form
Sphinx pose form.
A mild backbend and a gentle stretch at the front of the abdomen.
Keep
- Keep the pelvis on the mat
- Let shoulders softenKeep them away from your ears.
- Keep the neck longLook forwards and down comfortably.
Common mistakes
- Lifting through a pinchSlide the elbows forward or lower fully.
- Craning the neck backwards
- Easier version
- Slide the elbows forwardsLower your chest; rest fully with forehead on hands if needed.
- When to stop
- Stop for sharp or pinching pain, or if the pose makes back pain worse.Follow your clinician’s exercise advice if you have a diagnosed back condition.
Questions
Sphinx pose questions.
What does sphinx pose stretch?
Sphinx pose stretches the spine, and also the front of the abdomen.
What is sphinx pose good for?
Prep uses sphinx pose for spinal extension, after training, during a recovery session or before bed.
How long should you hold sphinx pose?
Hold about 30 seconds, breathing steadily. Slide your elbows forward to make the backbend smaller.
How do you make sphinx pose easier?
Slide the elbows forwards. Lower your chest; rest fully with forehead on hands if needed.
When should you stop sphinx pose?
Stop for sharp or pinching pain, or if the pose makes back pain worse. Follow your clinician’s exercise advice if you have a diagnosed back condition.
Alternatives
Sphinx pose alternatives.
Do it timed, in your plan.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.