Sphinx
| Sanskrit Name: | Bhujangasana |
|---|---|
| Similar Pose Names: | Niravalasana,Salamba Bhujangasana |
| Category: | Seated & Floor |
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| Category: | Yoga Lesson Planner |
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| Sub Category: | Seated & Floor |
| Types: | Animal, Arm Balance, Back Bend, Balance, Chest Opener, Hip Opener, Prone, Seated & Floor, Stretch |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Psoas, Upper Back, Wrists & Arms |
| Chakras: | Heart Centre, Throat Centre |
| Therapy: | Back Pain, Confidence Building, Herniated Disc, Leg Congestion, Sciatica, Varicose Veins |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
| Meridian Lines: | Stomach |
Lie on belly. Legs together. Buttocks firm. Legs active. Elbows under shoulders. Forearms on floor. Lift upper torso and head up.
Stretches chest, shoulders, and abs. Firms buttocks. Spine mobility.
A) Wall Sphinx (stand facing a wall then place forearms and palms against it). B) Plank To Sphinx (start in Plank and lower to Sphinx). C) One leg raised.
Back Injury. Headache.
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Sphinx Pose FAQs For Yoga Teachers
What’s the main benefit of the Sphinx pose?
It’s a gentle stretch for the chest, shoulders, and abdominals. It also helps to firm the buttocks, but I think the main benefit is that it helps keep your spine mobile and supple like a bendy Willow tree.
It also makes the ideal preparation pose for deeper backbends such as cobra pose, locust pose, and upward facing dog pose.
How do I teach the Sanskrit of the pose to my students so that they remember it?
Sphine pose in Sanskrit is “Salamba Bhujangasana” which is pronounced Sah-LOM-bah Boo-jahn-GAHS-un-nuh. It is derived from these four Sanskrit words:
“Sa” = with
“Alamba” = support
“Bhujanga” = cobra or serpent
“Asana” = pose
If the pose is the “peak pose” for your yoga lesson plan, simply ask your students to sing the name of the pose several times during the class (as a mantra). That will help them remember the Sanskrit name, and also has the added benefit of bringing smiles to your students (who love collective mantras).
What are your top 7 teaching tips for Sphinx pose?
Tip 1: Elbows Under
Position the elbows directly under the shoulders.
Tip 2: Elbows Forward
Bring the elbows further forward to ease up on the backbend.
Tip 3: Elbows Backwards
Point the elbows backwards rather than out to the sides.
Tip 4: Hands
Walk the hands closer to you while straightening the arms (provides a deeper backend).
Tip 5: Glue
Glue your hips to the floor.
Tip 6: Neck
Relax the neck.
Tip 7: Extend & Lift
Don’t force yourself deeper into the pose. Go only as far as your body allows. During the pose silently say to yourself “Extend and lift“, instead of “Bend.”
What modifications can I give for Sphinx pose?
Modification I: Wall
Stand facing a wall then place forearms and palms against it.
Modification II: Plank
Plank To Sphinx (start in Plank pose and lower to Sphinx).
Modification III: Raised Leg
One leg raised.
What are some good preparation poses for Sphinx pose?
Sphinx pose is a gentle backbend, but below are a couple of even more gentle backends which act as perfect preparation poses for the Sphinx pose…
