Salamba Bhujangasana — Sphinx Pose

BeginnerExtension Lumbar Decompression

45s

A gentle supported backbend that strengthens and lengthens the spine safely.

How to perform

Lie face down. Place the forearms on the mat, elbows under the shoulders. Inhale to lift the chest, pressing through the forearms and keeping the shoulders relaxed away from the ears.

Breathing

Inhale to lift and open the chest; exhale to soften the shoulders. Breathe steadily.

Benefits

Gently strengthens the spine, opens the chest, and relieves lower-back stiffness.

Anatomical focus

Erector SpinaePsoas Major

Lift gently through the forearms; draw shoulders away from the ears.

Precautions

Keep the lift gentle. Avoid pressing through the hands or straining the lower back.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.