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Sphinx Pose

Sphinx pose props the upper body onto the forearms while the hips and legs stay grounded, creating a gentle supported backbend that lengthens the abdominals and the front of the hips. It is the low-intensity counter-position to a day spent flexed forward over screens, steering wheels and desks. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Abs · rectus abdominis Hip flexors · iliopsoas Chest · pectoralis major

Sets & reps by goal

Goal	Sets × Reps	Rest
Strength	2 × 20–30 s hold	20–30 s
Muscle	2–3 × 30–45 s hold	20–30 s
Endurance	2 × 60–90 s relaxed hold	30 s

Level — Beginner

A resting-intensity hold — suitable as a daily counter-pose for anyone without active back pain.

Proper form — 5 cues

Lie face down, legs long, tops of the feet pressing the floor
Prop onto the forearms with elbows directly under the shoulders
Slide the shoulder blades down away from the ears
Press the forearms down to lift the chest forward and up
Keep the glutes soft and the pubic bone heavy on the floor

Breathing: Slow breaths into the belly and lower ribs; let each exhale settle the hips heavier.

The 3 mistakes Maddy corrects most

Elbows placed far ahead of the shoulders. The forward prop flattens the lift and hangs the upper body off the shoulder joints instead of supporting it. Fix: Stack elbows under shoulders so the forearms bear weight vertically like table legs.

Shrugging the shoulders up around the ears. The shrug compresses the neck and blocks the chest from opening — the exact opposite of the pose's purpose. Fix: Draw the shoulder blades down the back and think of the collarbones spreading wide.

Clenching the glutes and forcing the lower back to arch harder. Aggressive squeezing jams the lumbar spine rather than distributing a gentle curve through the whole back. Fix: Let the legs rest heavy, keep the effort in the forearm press, and accept the modest arch this creates.

Common questions

What is sphinx pose good for?

It lengthens the front of the body — abdominals and hip flexors — while introducing the spine to gentle extension with the forearms carrying the load. For people who sit most of the day, it is a comfortable first backbend that reverses the habitual forward fold without demanding strength or flexibility.

Is sphinx pose safe if my lower back is stiff?

For most stiff-but-healthy backs it is one of the friendlier extension positions, precisely because the forearms limit the depth. Move in slowly, keep the glutes relaxed, and come down if you feel pinching rather than stretch. Persistent pain in any backbend deserves professional assessment, not pushing through.

Sphinx pose vs cobra — what is the difference?

Sphinx rests on the forearms, so the depth of backbend is modest and largely supported; cobra presses onto the hands with straighter arms, creating a deeper extension that asks more of the spine and shoulders. Sphinx is the sensible starting point, cobra the progression once sphinx feels easy.

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Boat HoldAbs · Hip flexors Boat Hold (Intermediate)Abs · Hip flexors Bow PoseAbs · Hip flexors Dolphin to Sphinx PoseAbs · Hip flexors Hollow HoldAbs · Hip flexors

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