Sphinx

Hold Time

1-5 minutes or more

Benefits

• Offers deep compression and stimulation of your lower back
• Tones your entire spine
• Stimulates thyroid when your head arches back

Entering and Exiting

Enter: Lie in on your belly with your arms shoulder-width apart. Move your elbows just ahead of your shoulders and prop yourself on your forearms. Relax.

Exit: Slowly push your hands in front of you and lower your chest to your mat.

Modifications

• Your arms can be as close to or as far away from your body as is comfortable. Play around with what feels good.
• Use a cushion under your elbows for more support.
• Arms can be closer to body or farther out to the side.
• Bend your knees for a deeper lower back compression.
• Spread your legs to change sensation in lower back.
• Place blanket or cushion under pubic bone for added support.
• Your head can either hang between your arms or arch back to lengthen your neck.

Contraindications

• Come out if you feel any sharp pains
• Avoid if you have a headache
• Avoid pressing belly into your mat if pregnant

Counter Poses

• Caterpillar
• Child's Pose
• Cat Cow