Sphinx
Maya - Pose Assistant
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Benefits
Sphinx Pose is a gentle prone backbend strengthening the spine and stretching chest, abdomen, shoulders. A restorative option for tired backs, milder than Cobra.
Practice Guide
Lie on stomach, legs extended hip-width or together, tops of feet on mat.
Place elbows under shoulders, forearms parallel on floor, palms flat/clasped.
Press pubic bone gently into mat.
Inhale, gently lift head/chest, creating mild backbend. Relax shoulders down/back.
Press forearms/palms down, draw sternum forward.
Gaze gently forward/down, neck long.
Hold, breathe into gentle stretch/compression.
Exhale, slowly lower chest/head. Rest.
Modifications
Walk elbows slightly forward for less intensity.
Widen forearms/legs.
Press palms more firmly to draw chest forward (slightly deeper).
Reduce arch if lower back discomfort.
Safety Notes
⚠Serious acute back injury
⚠Pregnancy (may be uncomfortable)
⚠Headache
⚠Recent abdominal/spinal surgery
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.