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

• Core
• Spine
• Mid- and upper back

Sphinx Benefits

• Improves posture
• Stretches abdominal muscles
• Prevents lower-back pain from poor posture

– click images to enlarge –

How to Do Sphinx

1. 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.
2. 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 lifted
• Press tops of toes into floor
• Press crown of head upward
• Retract shoulder blades
• Pull navel into lower back

WHAT YOU SHOULD FEEL

• Engagement of back, neck, core, and lower body
• Stretch in core and chest

WHAT YOU SHOULDN’T FEEL

• Lower-back pain; if so, engage legs, per step 1
• Knees touching the floor; if so, engage thighs
• Strain 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.