Sphinx Pose Opening

1. Starting Position:

   • Lie face down on a comfortable surface, such as a yoga mat.

   • Stretch your legs back behind you with the tops of your feet flat on the floor.

   • Keep your feet hip-width apart or together, depending on your preference.

2. Hand Placement:

   • Place your elbows directly under your shoulders.

   • Your forearms should be parallel to each other with your palms facing down.

3. Lift Your Chest:

   • Inhale deeply, and gently press into your forearms to lift your chest off the ground.

   • Keep your lower body relaxed and your hips pressing into the mat.

   • Your gaze should be forward or slightly upwards, depending on your comfort level.

4. Engage Your Core:

   • Engage your core muscles to support your lower back.

   • Make sure to keep your shoulders relaxed and down away from your ears.

5. Lengthen Your Spine:

   • As you hold the position, feel the stretch in your spine.

   • Maintain the lift in your chest while keeping your lower back relaxed.

6. Hold the Position:

   • Stay in this position for 15 to 30 seconds, breathing deeply and evenly.

   • Focus on relaxing your body and maintaining the stretch.

7. Release:

   • To come out of the pose, slowly lower your chest back down to the mat.

   • Rest your head on your arms for a moment before transitioning to your next movement.

8. Repeat:

   • You can repeat this stretch 2 to 3 times, ensuring to listen to your body and avoid any discomfort.

Tips for Beginners:

• If you feel any strain in your lower back, ease off the lift and focus on keeping your movements gentle.

• Use a towel or a blanket under your elbows for extra comfort if needed.

• Keep practicing to gradually increase your flexibility and strength.