Sphinx Pose
Gentle backbend to relieve stress & improve posture. Open your chest and find relaxation with the Sphinx Pose.
The Sphinx Pose mainly works the chest and core, with help from the shoulders and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Sphinx Pose Muscles Worked
Primary
Chest (pectoralis major, sternal head); Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid); Spinal Erectors (erector spinae)
Sphinx Pose Variations and Alternatives
How to do the Sphinx Pose
Start by lying flat on your stomach on a comfortable surface, such as a yoga mat if available.
Place your elbows under your shoulders with your forearms flat on the floor, parallel to each other.
Inhale and press your forearms into the floor while lifting your head and chest off the ground, keeping your hips and legs relaxed and on the floor.
Ensure your shoulders are relaxed and away from your ears; keep your gaze straight ahead or slightly upward, and maintain a slight engagement in your lower back muscles.
Hold this position for a comfortable duration, generally around 30 seconds to a few minutes depending on your comfort level.
To release, exhale gently and slowly lower your upper body back to the floor. You can turn your head to one side and rest it on your hands if you wish.
---
Sphinx Pose FAQs
What muscles does the Sphinx Pose work?
The Sphinx Pose mainly works the chest and core, with help from the shoulders and lower back. The main muscles are the pectoralis major and rectus abdominis.
What equipment do you need for the Sphinx Pose?
None. The Sphinx Pose is a bodyweight exercise, so you can do it anywhere.
What are some Sphinx Pose variations and alternatives?
Similar exercises include the Chaturanga Pose, Cobra Stretch, Dolphin Pose and Four Limbed Staff.
Training calculators
Work out the numbers behind your training before your next session.