Laura Meihofer pelvic floor physical therapist pt yoga instructor sphinx yoga pose 1 e1613094504670

Think Like a Sphinx Pose (with Modifications)

Sphinx Pose, or Salamba Bhujangasana, provides a wonderful opportunity for tip to tail stretch through the front of your body and your pelvic floor. If you’re already thinking “Whoa Nelly! I can’t do that!” STOP. LISTEN. I’m here to tell you, YES YOU CAN! I provide a range of modifications below to help you adjust and make this position accessible to you. Sphinx Pose is a yoga position which can be utilized on its own, or within a sequence of yoga poses . If you would like more information about specific yoga routines, please visit my information page . Begin by relaxing deeply, focusing on your diaphragmatic breathing, and find what you need to be supported properly in the guide below.

As you can see, Sphinx yoga pose can be quite demanding on your chest, hips, and lower back at times. Yoga poses are not a one size fits all, and everyone has a unique body and level of comfort. In this article, I walk you through the process of getting into the Sphinx yoga position, as well as in the partner video available through my YouTube channel , and offer variations to help you adjust this position to meet your needs. If you are looking for a different type of modification or have questions, please contact me , I’d love to hear from you!
BENEFITS OF SPHINX POSE:
  • Decrease pain in pelvic region, abdomen, back, hips, and groin
  • Help with conditions associated with pelvic floor dysfunction
  • Help combat fatigue and depression
  • Provide opening through your chest and shoulders
  • Combat the slouch! We all fall into this daily
  • Lengthen the front of your body, abdominal and hip muscles
  • Helps with digestion
EXERCISE! Practice your diaphragmatic breathing with this posture 3x daily. Hold for 90 seconds at a time. This hold time is important for your body to transition and downregulate. It may feel uncomfortable at first. Meet your body where it’s at and breathe through it.
STEP 1
Begin by laying on the floor, mat, or support table face down, with your stomach touching the lower surface. Place your legs as close together as your body can comfortably reach. Bring your hands up to rest above your head and prepare to push upwards to complete the stretch. Use this position as a rest position to ease in and out of Sphinx Pose.
STEP 2
From this position, move your elbows to rest directly underneath your shoulders and lift your chest, shoulders, and head creating a 90 degree angle in your elbow. Your palms should be face down on the floor. Be sure to keep looking forward, pull up through your chest, shoulders, and the top of your head, expanding and stretching from your tip to your tail. Push into the floor through your hips to expand your pelvic floor. Feel free to just adjust your viewpoint when looking forward, again utilize this position to meet your body where it is at.
ASK YOURSELF! Is it a stretch, or is it a pain? A stretch-like pulling sensation is normal, investigate that feeling. It should gradually reduce throughout the posture. Pain on the other hand will not change, or may even increase. If you feel pain, ease out of the position and try it again utilizing one of the modifications.
MODIFICATION 1
If you struggle with the amount of pinching that occurs in your lower back with this stretch, then this modification is for you! You can use anything you have at home for this modification, which is so great. Just grab a stack of blankets or towels and fold them over and/or stack them until you have a comfortable height or position to place underneath your hip bones. From here just lay forward gently, rest for your 90 seconds, and focus on that breathing!

MODIFICATION 2
If Modification 1 does not provide enough flexion relief to your lower back, then try beginning here! This is a great position to bring you rest, relief, and stretching through your front. We spend so much time on things in front of us, it makes a huge difference to provide your body with a little daily time in this extension no matter how it is accessible to you! For Modification 2 simply lay face and tummy down on the surface, place your hands palms down on the floor and rest your head on them. If it helps you to get more comfortable, grab a blanket and throw it over you in this position. Try not to fall asleep!
MODIFICATION 3
Blankets are so great because they make for a super easy modification! Many of my patients with elbow, shoulder, or wrist concerns in this position utilize this modification. Take your blankets or towels from Modification 1, move ‘em on up, and use them for chest support. Similarly, you can use one or multiple, or even fold them over a few times to increase the height of the support. Remember that you should feel a stretch, so a little discomfort is normal, no discomfort at all is probably not moving your journey forward.
Sphinx Pose can be demanding, especially for anyone with back concerns. I hope that the explanations provided you with a level of comfort to give this a go. If you still don’t feel that Sphinx Pose is something you can do, please reach out to me or find a physical therapist near you who can answer your questions and help bring you that level of comfort. In order to enjoy the journey, you must first begin it! We’re all in this together.

For a full range of poses and stretches, with a multitude of modifications, check out the following resources! Use these to design an individualized, daily plan to build healthy movement into your life!

PELVIC YOGA POSES:

VIDEO PLAYLIST: Pelvic Floor Yoga Poses (with MODIFICATIONS)

GUIDE: Pelvic Yoga (with MODIFICATIONS)

PELVIC FLOOR STRETCHES:

VIDEO PLAYLIST: Pelvic Floor Stretches (with MODIFICATIONS)

GUIDE: Pelvic Stretches (with MODIFICATIONS)

Extra References

What is the Pelvic Floor?

New to the Pelvic Floor – Start Here

Interval Timer App that I Use (Apple Store)

Relaxed Diaphragmatic Breathing for Your Pelvic Floor

Recommended Products

I LOVE the yoga store listed below for their quality, and variety of options, designed to meet all of your needs. Manduka is a great one-stop-shop for high-quality yoga products. They also sell clothing and other accessories to make those pelvic stretches possible for everyone. 

Manduka

 

 

DISCLOSURE: Hi there! – I truly hope you love any product I recommend, I always try them out personally or with my patients. At times, I use affiliate links. You do not pay more, a small percentage of the sale goes to the person who has influenced your purchase. This helps me to continue offering free content. Let me know your experience! All pricing is up to date at the time of posting.