Sphinx Pose anatomy

Sphinx Pose · Salamba Bhujangasana · Tư thế nhân sư

Sphinx Pose mainly works erector spinae, multifidus, serratus anterior, trapezius; it stretches rectus abdominis, obliques, iliopsoas, tibialis anterior; quadratus lumborum, latissimus dorsi, deltoid stabilize.

Opening the 3D model…

Lying face down, place the forearms on the floor with the elbows under the shoulders and lift the chest into a gentle backbend. A softer version of cobra pose: the back muscles work moderately while the abdomen and hip flexors lengthen.

Muscles in this pose

Working (contracting): Erector spinae, Multifidus, Serratus anterior, Trapezius

Stretching: Rectus abdominis, Obliques, Iliopsoas, Tibialis anterior

Stabilizing: Quadratus lumborum, Latissimus dorsi, Deltoid, Gluteus maximus

Why these muscles work or stretch

• Erector spinae · Working (contracting): Gently arches the spine
• Serratus anterior · Working (contracting): Presses the forearms down to lift the chest
• Trapezius · Working (contracting): Lower fibers draw the shoulders down
• Tibialis anterior · Stretching: Tops of the feet rest on the floor

Practice cues

• Elbows under the shoulders; gently drag the forearms back
• Press the floor to lift the chest; shoulders away from the ears
• Relax the buttocks; press the tops of the feet down

Benefits

• Gently builds endurance in the back muscles
• Gently stretches the abdominals and hip flexors
• Trains shoulder blade stability while resting on the forearms
• A gentle first step into backbending

Cautions / contraindications

• Avoid in pregnancy, as lying face down presses on the belly
• Avoid after recent abdominal surgery
• Take care if arching worsens low back pain; lower the chest

Easier variations

• Move the elbows ahead of the shoulders to lessen the backbend
• Put a thin blanket under the pelvis if the low back feels pinched

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana
• Cobra Pose Bhujangasana
• Upward-Facing Dog Urdhva Mukha Svanasana
• Half Frog Pose Ardha Bhekasana
• Cow Pose Bitilasana
• Full Frog Pose Bhekasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)