Sphinx Pose for Beginners and Men | A Step-by-Step Tutorial

This is a great posture to strengthen the back while stretching the abs, making it the perfect exercise to counter a rounded spinal position, whether from sitting at a desk, deadlifting, or other fitness activities. Although Sphinx is an active pose, you can use it for restoration after a workout or sitting all day.

Sphinx Target Areas

CoreSpineMid- and upper back

Sphinx Benefits

Improves postureStretches abdominal musclesPrevents lower-back pain from poor posture

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Sphinx Pose – Step 1Sphinx Pose – Step 2

How to Do Sphinx

Lie on your stomach, and place your forearms flat on the floor, shoulder-width apart with palms facing down and elbows under your shoulders. Spread fingers wide, and press forearms, palms, and fingers firmly but lightly into the floor. One at a time, stretch your legs back as far as possible, pointing your toes. Engage your thighs, and rotate legs inward. Squeeze your big toes, ankles, knees, and hips toward each other. Press the tops of feet firmly into floor.Use your forearms to pull your body forward and lengthen the torso, then press into your arms to lift your chest away from the floor. Engage your thighs and core to protect the spine. Press the crown of your head upward. Squeeze your shoulder blades toward each other. Hold the posture, inhaling as you lift slightly higher, and exhaling as you maintain height.

Cues for Sphinx

Keep thighs firmly engaged and knees liftedPress tops of toes into floorPress crown of head upwardRetract shoulder bladesPull navel into lower back

WHAT YOU SHOULD FEEL

Engagement of back, neck, core, and lower bodyStretch in core and chest

WHAT YOU SHOULDN’T FEEL

Lower-back pain; if so, engage legs, per step 1Knees touching the floor; if so, engage thighsStrain in neck; look up only as high as comfortable

Sphinx Pro Tip

This is a great posture to strengthen the mid- and upper-back, so focus on the muscle engagement to get the most out of this exercise.