Salamba/Saral Bhujangasana – Sphinx Pose

Salamba/Saral Bhujangasana – Sphinx Pose

Starting position:

  1. Lie down on the mat in the prone position, feet joined and stretched out, Chin on the mat, body relaxed.

Entering the posture:

  1. Place your palms near the shoulders, forearms and elbows on the mat touching the side ribs. 
  2. Gently raise the head, chest and shoulders up by placing the palms and elbows parallel to each other. Forearms and hands on the mat. 
  3. Arch the upper spinal area.
  4. Loosen up the shoulders. Relax the body in the asana. Take 3-5 breaths.

Coming out of the posture:

  1. Gently bring the head, shoulders and chest down on the mat
  2. Release the hands, relax the arms  
  3. Lie down in the prone posture and relax. 


  1. Inhale while raising the head and the chest up while entering the posture. 
  2. While holding the posture take 3-5 long and deep breaths. 
  3. Exhale while coming out of the posture. 
  4. Take normal breaths while relaxing in prone position. 


  1. Shoulders and spine.
  2. Full awareness on the breathing.


  1. Strengthens arms 
  2. Good for stiff backs 

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