What is the difference between Sphinx Pose and Cobra Pose?

In Sphinx Pose the forearms stay on the floor with the elbows under the shoulders, which gives a smaller, supported backbend and keeps weight off the wrists. In Cobra Pose the hands press the chest up on straighter arms, so the arch is deeper and the arms and back work harder.

Is Sphinx Pose good for lower back pain?

It can help people whose back feels better when they arch, and physical therapists use the same position, called prone on elbows, in extension-based back programs. If arching makes your pain worse or sends symptoms into your leg, stop and ask a physical therapist which positions suit your back.

How long should I hold Sphinx Pose?

In an active yoga practice, 5 to 10 slow breaths is typical. Yin Yoga holds it passively for 3 to 5 minutes, and physical therapy programs often use holds of 30 seconds to 1 minute, repeated 2 or 3 times.

Can I do Sphinx Pose if my wrists hurt?

Yes. The forearms take the weight and the wrists are not bent under load, which is why Sphinx Pose is often used in place of Cobra Pose or Upward Dog for people with wrist pain.

Is Sphinx Pose safe during pregnancy?

Lying on the belly is generally avoided after the first trimester as the belly grows. Earlier in pregnancy, check with your doctor or midwife before practicing it.

Sphinx Pose

What Is the Sphinx Pose?

Sphinx Pose is an isolation exercise that primarily targets the back and also engages the muscles that hold the shoulder blades in place. It is a beginner-level movement in which you lie face down and prop your chest up on your forearms, with the elbows under the shoulders and the pelvis and legs resting on the floor. The result is a gentle backbend that most people can hold comfortably, which is why it is often the first backbend taught in yoga classes and a regular pose in slower and Yin Yoga practices.

The pose bends the spine backward without asking much strength of it. Because the forearms carry part of the upper body, the spinal muscles work at a low level to hold the arch while the front of the torso and the abdominal wall lengthen. That makes it a useful counter to long hours of sitting or hunching forward, and a gentle way to bring extension back into a stiff back before stronger backbends.

Sphinx Pose is the forearm-supported version of Cobra Pose. In Cobra the hands press the chest up on straighter arms, which deepens the arch and loads the wrists and arms; in Sphinx the forearms stay on the floor, so the bend is smaller and the wrists carry no weight. Upward Dog goes further still, lifting the hips and thighs off the floor on straight arms. Within Sphinx itself, the elbows set the intensity: directly under the shoulders gives the full version, and sliding them forward lowers the chest and softens the bend. Held passively for several minutes, as in Yin Yoga, the back muscles stay soft and the pose becomes a long, quiet stretch; held actively, pressing the forearms down and drawing the chest forward puts the upper back and spinal muscles to work.

The pose suits beginners, people who sit for most of the day, and anyone whose wrists do not tolerate weight on the hands. Physical therapists use the same position under the name prone on elbows, often as a step in extension-based programs for low back pain. If even this much arch is uncomfortable, start by simply lying face down for a minute or two, or rest a folded blanket under the hips. When it feels easy, Cobra Pose and Locust Pose are the natural next steps toward stronger backbends.

Muscles Worked

MuscleActivation

Erector Spinae: Primary
Lower Trapezius: Medium
Serratus Anterior: Medium
Deltoid: Low
Gluteus Maximus: Low
Latissimus Dorsi: Low
Rectus Abdominis: Low
Rhomboid Major: Low

Instructions

Lie face down with your legs straight behind you, about hip-width apart, and the tops of your feet on the floor.
Place your forearms on the floor in front of you, parallel and shoulder-width apart, with your palms flat and fingers pointing forward.
Start with your elbows just in front of your shoulders and your head and chest low.
Press your forearms and the fronts of your hips into the floor, then draw your chest forward and up until your upper arms are vertical and your elbows sit directly under your shoulders.
Keep your forearms flat on the floor and draw your shoulders down away from your ears so your chest stays broad.
Look straight ahead with your neck in line with your spine.
Lengthen your tailbone toward your heels and let your legs rest long on the floor.
Breathe slowly and hold for the planned time. If your lower back pinches, slide your elbows a little forward.
To finish, lower your chest and head to the floor and rest, or push back into Child Pose.

Common Mistakes

Sinking into the shoulders
Letting the chest sag between the shoulder blades lifts the shoulders toward the ears and loads the neck instead of the upper back.
Elbows splaying wide
Elbows that drift wider than the shoulders drop the chest and take away the support the forearms are meant to give.
Cranking the neck back
Looking up at the ceiling pinches the back of the neck, so keep the gaze forward and the neck in line with the spine.
Forcing the lift higher
Pushing up off the forearms or lifting the elbows to rise higher dumps the whole bend into the lower back.
Holding the breath
Bracing and holding the breath stiffens the torso and makes a gentle hold feel strained, so breathe slowly throughout.

Injuries

Sphinx Pose is a low risk exercise when performed with proper technique. The forearms carry part of the upper body, so the arch stays modest and the wrists take no load. The places that complain are the lower back, where the bend tends to collect, and the neck and shoulders when the chest sinks between the shoulder blades or the head tips back.

The bend tends to collect at the bottom of the lower back in this position. To spread it, lengthen the tailbone toward the heels, draw the chest forward rather than straight up, and slide the elbows a little forward if the lower back pinches.

People whose back pain gets worse when they arch backward, such as those with spinal stenosis or spondylolisthesis, should check with a physical therapist before using the pose, and lying on the belly is generally avoided after the first trimester of pregnancy. To make it easier, bring the elbows further forward, rest a folded blanket under the hips, or simply lie face down. To progress, move on to Cobra Pose, Upward Dog or Locust Pose.

Stop if you feel a sharp or pinching pain in the lower back, or pain, numbness or tingling that spreads into the buttock or leg. Lower the chest to the floor and rest in Child Pose instead.

Overview

Primary Focus: Back
Equipment: Body weight
Modality: Yoga
Difficulty: Beginner

Alternative Exercises

Other Names for the Sphinx Pose

The Sphinx Pose is also known as:

Salamba Bhujangasana
Prone on Elbows

Frequently Asked Questions

Q: What is the difference between Sphinx Pose and Cobra Pose?: In Sphinx Pose the forearms stay on the floor with the elbows under the shoulders, which gives a smaller, supported backbend and keeps weight off the wrists. In Cobra Pose the hands press the chest up on straighter arms, so the arch is deeper and the arms and back work harder.
Q: Is Sphinx Pose good for lower back pain?: It can help people whose back feels better when they arch, and physical therapists use the same position, called prone on elbows, in extension-based back programs. If arching makes your pain worse or sends symptoms into your leg, stop and ask a physical therapist which positions suit your back.
Q: How long should I hold Sphinx Pose?: In an active yoga practice, 5 to 10 slow breaths is typical. Yin Yoga holds it passively for 3 to 5 minutes, and physical therapy programs often use holds of 30 seconds to 1 minute, repeated 2 or 3 times.
Q: Can I do Sphinx Pose if my wrists hurt?: Yes. The forearms take the weight and the wrists are not bent under load, which is why Sphinx Pose is often used in place of Cobra Pose or Upward Dog for people with wrist pain.
Q: Is Sphinx Pose safe during pregnancy?: Lying on the belly is generally avoided after the first trimester as the belly grows. Earlier in pregnancy, check with your doctor or midwife before practicing it.