Supported Sphinx Pose (Salamba Bhujangasana) – Variation with Blocks

Sphinx Pose lengthens the abdominal muscles, and strengthens the spine and buttocks. It also strengthens and opens the chest and shoulders, improving posture. Sphinx can help to soothe the nervous system and reduce fatigue.

Placing blocks under the forearms adds an element of difficulty to this posture by increasing the back-bend while helping to train the shoulders to remain rolled back along the spine.

Supported Sphinx Pose with Blocks: How to Do it Step-by-Step

Step 1

Place two blocks width-wise at the top of your mat. Begin by lying on your front, with your legs extended behind you and the tops of your feet touching the mat.

Step 2

Bring your hands under your shoulders and slowly press up into a gentle back-bend, keeping the core strongly engaged.

Step 3

Place the forearms on the blocks, with your palms touching. Let the neck relax and allow your chin to lower toward your chest. Stay in this pose for 1-5 minutes.

Step 4

To come out of this pose, slowly move your arms out to either side of the blocks, then gently lower back down to your belly.

Tip: Make sure to keep your shoulders rolled back and down.