Sphinx Pose, also known as Salamba Bhujangasana in Sanskrit, is a yoga pose that is often practiced to improve the flexibility of the spine and strengthen the muscles of the back and abdomen. This pose involves lying flat on the stomach and lifting the upper body using the strength of the back muscles, creating a gentle backbend. It is a great pose for individuals who spend long hours sitting or hunched over a computer, as it helps to counteract the effects of poor posture and promote better overall spinal health.
साम्ब भुजंगासनं तोयसंस्थं परमं पदम्।
तस्मिन्स्थिथे कलानां वर्धन्ति पातकानि च॥
(Salamb Bhujangasana Toyyasastham Param Padam
Tasminsthite Kalanam Vardhanti Patkani Cha)
Steps to do:
1. Begin by lying flat on your stomach, with your legs extended straight behind you and the tops of your feet pressing into the mat.
2. Place your elbows directly under your shoulders and press your forearms firmly into the mat, keeping your palms facing down.
3. Inhale and gently lift your chest and head off the mat, using the strength of your back muscles to create a gentle backbend.
4. Keep your shoulders relaxed and your gaze forward, without putting any strain on your neck.
5. Hold the pose for a few breaths, then exhale and release back down to the mat.
– Stretches the spine and opens the chest, promoting better posture and relieving tension in the upper back and shoulders.
– Strengthens the muscles of the back and abdomen, helping to improve overall core strength and stability.
– Stimulates the abdominal organs, helping to improve digestion and relieve mild constipation.
– Can help to alleviate mild sciatica and low back pain by gently stretching and strengthening the muscles of the lower back and hips.
– Individuals with a recent or chronic back injury should avoid this pose, as it may exacerbate existing issues.
– Pregnant women should practice this pose with caution and avoid putting too much pressure on the abdomen.
– If you have any neck issues, keeping the head in a neutral position rather than looking up can help to avoid strain.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.