Welcome back to The Asana Club! Today, we’re diving into a gentle backbend: Sphinx Pose, or Salamba Bhujangasana.
Salamba Bhujangasana in Sanskrit translates to the supported version of Bhujangasana, which you might know as Cobra. But in English, we usually call it Sphinx Pose, especially in Yin yoga, and I love it. I use this supported backbend in most of my Vinyasa classes. It’s fantastic for relieving pressure in the back and reminding your muscles of the spine’s natural curve. However, it can be a bit tricky because it feels so relaxing—like you’re just chilling with a book in bed!
So, let’s chat about 4 common mistakes people make and how to fix them.
Elbows Too Close Together
If your elbows are too close together, you’re making things harder for yourself. It’s tough to support your upper body this way, and it might even strain your wrists. Keep your elbows parallel, either directly under your shoulders or just a bit further away. This will make the pose more comfortable and effective.
Collapsing in the Shoulders
You can collapse in your shoulders in this exact position when you are lying down on your bed and reading a book, but not in an active Sphinx Pose. Nooo! We want to stay active. Lift up and imagine you’re gently pulling the mat towards you. Press your pubic bone down a bit to lengthen your hip flexors, which support your ribcage and deepen the backbend.
Squeezing Your Shoulders Up
It’s common to tense up and squeeze your shoulders towards your ears. Remember, this is a backbend, so we want to open the chest and throat. Relax your shoulders away from your ears and imagine a string gently pulling you up through the crown of your head.
Not Engaging Your Legs
Don’t forget about your legs in this pose! Gently press your toes down to lift your knees slightly. This isn’t a forceful push, just a gentle engagement. Your heels should point up, not towards each other. This engages your legs and helps lift your upper body, giving you a nice stretch in the front. Just be careful not to over-tighten your glutes.
Overall, Sphinx Pose is a wonderful addition to your yoga flow to open up the front body and enjoy a natural, satisfying spinal stretch.
Feel free to ask any questions you have!