Easy 5 Step Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose also known as Salamba Bhujangasana as per yoga culture, The pronunciation of Salamba is (sah-LOM-bah). Bhujangasana has been renamed Salamba Bhujangasana (Sphinx position) to help beginners get started. This position is also beneficial for those who suffer from lower back pain due to its lower arch and consequent reduction in pressure on the spine.

This Salamba bhujangasana aka Sphinx pose is a combination of the following content:

shambala (supported) + bhujanga (cobra) + āsana (pose)

Stage: Beginner

Sphinx Pose (Salamba Bhujangasana) | Image: Freepik

Basic of Sphinx Pose

Sphynx Pose is an excellent beginning backbend asana that may be used as a terrific warm-up for more challenging backbends like Cobra Pose. It is a soft and supportive backbend.

For those with wrist or hand sprains, pains, or ailments like carpal tunnel syndrome, the sphinx pose is a fantastic alternative to the cobra pose. This position relieves any wrist strain while still offering you all the advantages of the Cobra or Baby Cobra Pose.

The benefits of this chest and lung opening can be obtained by engaging in Sphynx Pose either actively or passively.

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Benefits of Sphinx Pose | Sphinx Pose Benefits

A strengthening upper back position that also soothes the shoulders and neck. The Sphinx position improves the spine while promoting the abdominal organs. It also expands the shoulders and chest. This yoga pose is also beneficial for blood circulation and stress relief. Benefits of the sphinx Pose:

  • Opens your lungs and chest.
  • Stimulates the organs in your abdomen.
  • Reduces stress and tension.
  • A fantastic starting position for deeper backbends.

How To Do Sphinx Pose: Step-By-Step

  1. Lie on your stomach with your arms at shoulder width apart in front of you, palms facing down.
  2. Position your hands so that your elbows are in line with your shoulders.
  3. Extend your toes widely and spread your feet apart to hip width. Press the tops of your feet firmly onto the mat.
  4. Relax your neck and jaw, slide your chest forward and up, and let the tops of your shoulders soften away from your ears.
  5. Maintain the position for at least 60 seconds before releasing the pose slowly while exhaling.

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Which body part gets affected by Sphinx pose (salamba bhujangasana)

Salamba Bhujangasana benefits the following muscles and can thus be incorporated into yoga sequences that focus on the corresponding muscle(s):

  • The lower back.
  • Triceps and biceps.
  • Chest.

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How To Do salamba bhujangasana (Sphinx Pose): Step-By-Step

Salamba Bhujangasana Benefits

Salamba Bhujangasana (Sphinx Pose), a simple backbend in yoga, has several advantages for beginners. These advantages are mentioned below:

  1. Salamba Bhujangasana (Sphinx Pose): The practice of stretching the arms, chest, shoulders, abdominal muscles, and neck, as well as the entire back, particularly the muscles of the spine. This type of stretching exercise helps to strengthen the arms, back, spine, and gluteus muscles (buttocks). Tightening these muscles supports the hips, spine, and pelvis.
  2. Blood Circulation and Nervous System: This pose, which acts as a backbend, is good for increasing oxygen levels in the blood and thus improving blood circulation. It stretches the back muscles, activating various joints such as the hips, pelvic girdle, spine, rib cage, shoulders, elbows, neck, and so on, resulting in better nerve function. This aids in the activation and control of the nervous system.
  3. Posture and soothing: Salamba Bhujangasana (Sphinx Pose) helps to improve spinal posture while preserving the natural curves of the spine when practiced for a longer period of time while focusing on slow, deep breathing. Those who have a slumped back benefit from keeping their upper and lower backs in their natural curve. Stretching the arms, shoulders, chest, belly, and pelvic muscles helps to keep the body in shape and the muscles in those areas strong.
  4. Back and neck pain: Sphinx Pose is beneficial for students who have spinal problems in any part of the body. It aids in the therapeutic relief of back and neck discomfort when practiced under the supervision of a yoga master.
  5. Internal Organs and Massage: Stretching the chest and abdomen stimulates the adrenal glands, which then massage and stimulate the kidneys. The digestive system is also stimulated by moderate stretching of the upper abdomen region. With improved breathing comes a noticeable increase in lung capacity as a result of chest stretching.
  6. Transition and Preparatory: Sphinx Pose is a transition pose for several prone poses with deep backbends. It also serves as a prerequisite for more advanced backbends such as Bhujangasana, Dhanurasana, and a few variations.
  7. Tension and Fatigue: The Sphinx Pose is a basic therapeutic pose designed to relieve stress and anxiety by gently stretching the hips and psoas muscles while opening the lower back. This is a great exercise to do as part of evening yoga to help reduce body fatigue and exhaustion before bed.

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