Supported Sphinx Pose is a gentle yet powerful yoga posture that promotes spinal extension and rejuvenation. By using props for support, this pose offers a comfortable way to lengthen the spine and open the chest while relieving tension from the lower back.
In this article, we’ll explore the technique, benefits, and variations of Supported Sphinx Pose, as well as how it can enhance your yoga practice.
Technique
To practice Supported Sphinx Pose, begin by lying on your belly with your legs extended behind you. Place a bolster or a stack of blankets vertically under your chest and lower ribs.
Position your elbows directly under your shoulders, forearms resting on the floor parallel to each other. Press down through your forearms and lift your chest, allowing your shoulders to soften away from your ears.
Engage your abdominal muscles to support your lower back and lengthen through the crown of your head. Close your eyes and breathe deeply, allowing your body to relax and sink into the support of the props.
Benefits:
- Spinal Extension: Supported Sphinx Pose gently stretches and lengthens the muscles along the spine, promoting greater flexibility and mobility in the back.
- Chest Opening: This pose helps open the chest and heart center, counteracting the effects of poor posture and encouraging better alignment.
- Relief from Lower Back Pain: By providing support to the lower back, Supported Sphinx Pose can help alleviate tension and discomfort in the lumbar region.
- Stress Reduction: The supported, passive nature of this pose induces a state of deep relaxation, calming the nervous system and reducing stress and anxiety.
- Improves Posture: By strengthening the muscles of the back and opening the chest, Supported Sphinx Pose can help improve posture and alleviate stiffness from slouching.
Variations:
- Arm Variation: Experiment with different arm positions, such as reaching the arms out to the sides in a wide “V” shape or bending the elbows and placing the palms together in prayer position in front of the chest.
- Leg Variation: For a deeper stretch in the hips and thighs, bend one knee and bring the foot toward the buttock, then switch sides.
Conclusion
Supported Sphinx Pose offers a gentle yet effective way to promote spinal health and release tension from the lower back while fostering relaxation and stress relief.
By incorporating this pose into your yoga practice and using props for support as needed, you can experience increased flexibility, improved posture, and a greater sense of overall well-being.
Whether you’re seeking relief from lower back pain or simply looking to unwind and relax, Supported Sphinx Pose provides a nurturing practice for both body and mind.
