Sphinx Pose (Bhujangasana)
Sphinx pose is a gentle prone backbend yoga posture that targets the lower back through passive extension. It involves lying face down and propping the torso up on the forearms, encouraging lumbar extension while remaining gentle on the spine.
How to do it
- Lie face down on your mat with your legs extended and tops of the feet pressing into the floor.
- Place your forearms flat on the mat with elbows directly under your shoulders.
- Inhale and gently press your forearms into the mat to lift your chest and upper belly off the floor.
- Keep your pelvis and lower abdomen resting on the mat and your gaze forward.
- Hold the position for 30-60 seconds, breathing deeply, then lower your chest back to the mat.
Form cues
- Keep your elbows under your shoulders
- Press your forearms into the mat
- Keep your lower belly resting on the floor
- Draw your shoulders away from your ears
- Look straight ahead with a long neck
Breathing: Breathe deeply into your belly, feeling your abdomen expand against the floor on the inhale.
Common mistakes
- Squeezing the glutes too hard, which can cause lower back pinching
- Collapsing into the shoulders, which strains the neck and upper back
- Lifting the hips off the mat, which turns the stretch into a different pose
Muscles worked
Primary: lower back. Secondary: chest, abs, shoulders.
Suggested sets & reps
Get fitter
3 sets × 45 seconds, rest 30 s
Lose weight
3 sets × 60 seconds, rest 30 s
Build muscle
3 sets × 60 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain in your spine, ease off and choose a gentler movement.
- If you have a history of lower back injury, check with a professional before starting this pose.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
You should feel a gentle, comfortable stretch. If you feel sharp pain or pinching, lower your torso or come out of the pose immediately.
How often can I do this?
You can perform this daily as part of a gentle mobility or recovery routine.
What if my shoulders feel tight?
Focus on actively pressing your forearms down to create space between your ears and shoulders.