Sphinx
Gentle backbend to improve posture & flexibility. Strengthens spine & stretches chest. A calming, accessible pose for all levels.
The Sphinx mainly works the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Sphinx Muscles Worked
Primary
Spinal Erectors (erector spinae)
Sphinx Variations and Alternatives
How to do the Sphinx
Begin by lying flat on your stomach with your legs extended straight behind you.
Place your elbows under your shoulders and forearms flat on the ground, palms facing down.
Gently engage your lower back, abdominals, and glutes to lift your head, chest, and upper abdomen off the floor.
Keep your gaze straight ahead or slightly upward, without compressing the back of your neck.
Maintain the position, ensuring that your shoulders are relaxed and away from your ears, elbows are directly under your shoulders, and forearms are parallel to each other.
Hold the pose for 15 to 30 seconds, breathing deeply and evenly.
Slowly lower your upper body back to the floor to release the pose.
Repeat the pose 3 to 5 times, resting briefly between repetitions.
Adjust the time held in the pose according to your comfort and strength level.
Remember that the Sphinx Pose is not just a passive stretch; it should be an active engagement of the muscles to support the torso while stretching the spine. Always listen to your body and come out of the pose if you experience any pain.
---
Sphinx FAQs
What muscles does the Sphinx work?
The Sphinx mainly works the lower back. The main muscles are the erector spinae.
What equipment do you need for the Sphinx?
None. The Sphinx is a bodyweight exercise, so you can do it anywhere.
What are some Sphinx variations and alternatives?
Similar exercises include the Cobra Lookback Stretch, Cobra Pose with Wide Leg, Cobra Stretch and Locust Pose.
Training calculators
Work out the numbers behind your training before your next session.