Sphinx Pose Twist
Gentle backbend with a twist! Improve spinal mobility and relieve tension with this rejuvenating pose.
The Sphinx Pose Twist mainly works the core and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Sphinx Pose Twist Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Obliques; Upper Traps (trapezius, upper fibers)
Sphinx Pose Twist Variations and Alternatives
How to do the Sphinx Pose Twist
Positioning:
Start by lying face down on a mat or soft surface.
Ensure your legs are extended straight back and your feet are hip-width apart.
Place your elbows directly under your shoulders, forearms flat on the ground.
Keep your head aligned with your spine, looking slightly forward or down.
Movement Instructions:
Press into your forearms to lift your chest off the ground. Elbows should stay under your shoulders.
Engage your core to support your lower back.
From this position, gently rotate your torso to one side, reaching the opposite arm up towards the ceiling. For example, if you twist to the right, your left hand will reach up.
Hold this twist for a few breaths, feeling the stretch in your spine and chest.
To return, gently lower your arm back down and re-align your body to the center.
Repeat the twist on the other side, reaching your left arm up if you twisted to the left.
Continue alternating sides for the desired number of repetitions.
Tips:
Ensure your movements are controlled and gentle.
Avoid straining your neck; keep it in a neutral position.
Focus on your breath, inhaling deeply while in the twist, and exhaling as you return to the center.
Sphinx Pose Twist FAQs
What muscles does the Sphinx Pose Twist work?
The Sphinx Pose Twist mainly works the core and back, with help from the traps. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the Sphinx Pose Twist?
None. The Sphinx Pose Twist is a bodyweight exercise, so you can do it anywhere.
What are some Sphinx Pose Twist variations and alternatives?
Similar exercises include the Lizard Extension to Twist, Prone Thoracic Rotation, Sphinx and Drop Sphinx Heel.
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