Sphinx Pose
- Beginner
- Yoga
Sphinx pose lies you on your stomach with your forearms on the floor and elbows under your shoulders, chest lifted while your hips stay heavy. Holding the position trains the lower back through a gentle, controlled extension rather than a dynamic movement. Beginners use it as a warmup, cooldown or recovery flow, held for time.
- Muscles
- Lower back
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Lie on your stomach, forearms on the floor, elbows under shoulders.
- Press your forearms down and lift your chest.
- Keep your hips heavy on the floor.
- Hold with a long neck, breathing steadily.
Form cues
- Draw your shoulders down away from your ears.
- Press evenly through both forearms and palms.
- Let your gaze rest softly on the floor ahead.
Common mistakes
- Shoulders creep up toward the ears. Draw your shoulders down and back.
- Hips lift off the floor. Press your hip bones down into the mat.
- Breathing stops or turns shallow. Keep your breath slow and steady throughout.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon