Sphinx Pose (Salamba Bhujangasana)- Definition steps benefits with precautions

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.

Sanskrit Slok:
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.