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The Seal PerformedBenefits:� Can vadiations a very deep compression and stimulation of the sacral-lumbar arch [1]� Tones the spine. People with bulging or herniated disks may find this very therapeutic. [2]� If the neck is dropped back, the thyroid will also be stimulated.� In the full Sphjnx pose, the stomach may receive a lovely stretch, as well.Contra-indications:� If you have a bad back or tight sacrum� If there are any sharp pains here, you must come out!� Avoid pressing the belly into the floor if you're pregnant (use bolsters under the pelvis and the forearms).� Avoid if you have a headache.Getting Into the Pose:� Lie down on your belly.

Clasp your elbows with the opposite hands and move the elbows just ahead of your shoulders, propping yourself up. Notice how this feels in your lower back. If the sensations are too strong, move your elbows further ahead, lowering your chest closer to the floor. If you like, you can place sphix palms flat on the floor in front of you like a sphinx.Alternatives & Options:� For a gentle Sphinx, rest on the ribs, sliding the elbows away to reduce compression in the lower back.

Simply lying on your stomach may be enough of a backbend for you.� You can use a cushion under the elbows, helping to elevate the chest and deepen the posture.� Alternatively, you can place a bolster under the arm pits and relax completely.� Seal pose with straight, locked arms is the deepest pose; let the hands sphinx pose variations outward a little.

Slide your hands away to lessen the intensity.� You may feel the highest amount of compression in the lower back if your hands are not right under the shoulders but slightly forward. This provides some pressure in the lower back.� Rather than have the arms in front, Paulie Zink likes to have the hands and arms straight out to the side, which makes this look more like a seal.� Bend the knees for more compression in the sacrum.� You may spread the legs apart to deepen the sensations in the lower back.� You may prefer to keep the legs together to release the sacrum or make the sensations more even along the spine.� You can place a bolster or blanket under the pubic bone or thighs to soften the pressure.

This is really nice for pregnant women.� Tightening the buttocks is okay within reason. Sagging the shoulders is also okay.� To arch the neck and stimulate the cervical spine, lengthen the neck, drop the head back, lift the chin, and open the throat.� If your head gets too heavy for your neck, try resting your head in your hands or your chin on your vqriations If you're flexible, try these postures with the legs in lotus.Coming Out of the Pose:� To come out, slowly lower your chest to the floor.

Turn your head to one side and rest your cheek on your palms. You may wish to decompress the lower back more by sliding one knee up. Choose the knee that you are looking toward, and keep the knee and foot on the floor.Counter poses:� Child's Pose is a nice, gentle forward fold; move into it slowly.

You may need to rest your head on your palms.� On your way to Child's Pose you may crave Cat's Breath: flow from the Upward Facing Cat variatuons the Downward Facing Cat (aka Cat/Cow) but flow gently, in time with the breath. Don't make variatioons your deepest Cats ever.Meridians & Organs Affected:� Affects the Urinary Bladder and Kidney lines as they run through the lower back and sacrum� Affects the Stomach and Spleen meridians along top of variatiins Stimulates the kidneys and adrenal glands through compression [3]Joints Affected:� Lower spine and the neck (if dropped back). Recommended Hold Times:� Sphinx can be held longer than Seal� For Seal, start with one minute holds, then lower down, rest, and repeat several times� Up to five minutes� Eventually up for twenty minutes!Similar Yang Asanas:� Sphinx and/or Cobra.Other Notes:� Imagine the spine like a row of Christmas tree lights draping to the floor;� If the arms are straight, this pose is a deeper backbend than Saddle and, thus, could be done after Saddle.

If the arms are bent (as in Sphinx), this is not as deep as Saddle, so it may be done beforehand.� Seal is nice and safe if you're pregnant.� Ideal for adding some sphijx work and conscious energy movement� Great pose for watching television! The above video is an extract from Using Props in Sphins Yoga,which is a 50-minute sphinx pose variations - Between the L2 and L3 vertebrae is found the "Door of Life," where Jing energy avriations housed.2 - In the physiotherapy world, this is known as McKenzie therapy.

For people with flexion-caused problems in the lower back (such as a slipped disk), backbends can ease the nucleus pulposus back into variatiobs middle of the disk.3 - Iyengar, Light on Yoga.( Go back to list of asanas)

To buy YinSights as an eBook (PDF format), click the Buy Now button:$5.95 US� Copyright 2006-2016 yinyoga.comPlease view ourTerms of Use page for copyright and copyleft information.Warning & DisclaimerBefore attempting any of the practices described on this web site pleasevisit our Warning Page. Search Options�� Any size� Large� Medium� Icon�� Any color� Full color� Black and white� Transparent�� Any type� Face� Photo� Clip art� Line drawing� Animated�� Any time� Past 24 hours� Past week�� Not filtered by license� Labeled for reuse with modification� Labeled for reuse� Labeled for noncommercial reuse with modification� Labeled for noncommercial reuseReset tools bouldercyclesport.com.

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same as Sphinx pose above.1600 ? 1066 - 213k�-�jpg I picked Sphinx pose variationd week because it's a beginner pose for back bending poses. You can do Sphinx pose in stead of Cobra pose / Bhujangasana, which places weight on the wrists and has a stronger curve in the lower back.Sphinx pose is also a pose used a lot in Yin yoga.

The idea is to hold this variatiins for minutes at a time in Yin yoga. The benefits being that it creates and maintains a healthy lower back curve. Long periods of sitting and growing older seem to cause low-back flatness.

Low-back flatness seems to be the cause of back pain and lots of other other back problems.I really recommend practicing Sphinx pose for minutes at a time, especially if you experience stiffness in your back. Sphinx pose can help you work through this stiffness. Of course if you already have back pain and problems, consult with your doctor to make sure it's safe for you to practice this pose.When you practice Sphinx pose minutes at a time, try and relax in the pose as much as you can (Yin style).I practiced this pose for a couple of weeks, every day for about 5 minutes- though I did increase the length when my back was ready.

It made all the difference in a healthy and pain free lower back, increasing flexibility in my spine and thus becoming more comfortable in back bending poses.You can practice Sphinx pose in many ways to make it right for your body.

Variations of Sphinx pose:� When Sphinx is too strong, rest on your ribs, sliding the elbows further away (as far away as necessary) to reduce compression in the lower back.� Use a pillow, or bolster underneath the arms to deepen the pose, or simply come into Cobra pose / Bhujangasana.� Variatinos can spread the variatuons apart or keep them together for different bodies and effects.� You can sphnx a bolster variatilns blanket under the pubic bone, great when you are pregnant.� You can support your head with your hands if the head feels too heavy to hold.Benefits:� Sphinx pose strengthens the spine and opens the lungs, chest and shoulders.� Great to counteract mild depression and to raise your energy.� Sphinx pose prepares the body for deeper more advanced backbends.Tip:If you find it difficult to take 5 min per day out to practice Sphinx pose, watch television while in this pose!Here is a step-by-step description of Sphinx pose and more of the benefits listed. � My YJ:�� TeachersPlus�� Insurance�� Directory�� Online Education�� Free�� Store�� Subscribe� Subscribe to Yoga Journal� Renew Subscription� Give a Gift� Pay Bill� Subscription Customer Service� Yoga Journal Library� Digital Editions� Newsletters Poses� Poses� Beginner� Intermediate� Advanced Yoga� Yogapedia� Sequence BuilderYoga 101 Meditation Life� Lifestyle� Ayurveda� Food & DietPeople Blog Yoga Videos Teach Yoga Events�� TeachersPlus�� Insurance�� Directory�� Online Education�� Free�� Store�� Subscribe� Subscribe to Yoga Journal� Vagiations Subscription� Give a Gift� Pay Bill� Subscription Customer Service� Yoga Journal Library� Digital Editions� Newsletters � Poses� Poses� Beginner� Intermediate� Advanced Yoga� Yogapedia� Sequence Builder� Yoga 101� Meditation� Variatkons Lifestyle� Ayurveda� Cariations & Diet� People� Blog� Yoga Videos� Teach� Yoga Events Sphinx Pose: Step-by-Step InstructionsLie on your belly, legs side by side.

Firm your tailbone toward your pubis and lengthen it toward your heels. Then, rotate your thighs inwardly by rolling your outer thighs toward the floor. This helps broaden and lengthen your lower back and sacrum (the downward-facing triangular bone at the back of your pelvis) to protect it in a back bend.See also More BackbendsReach actively through your toes sphinx pose variations the wall behind you.

As you move into the pose, be sure to continue lengthening your tail toward your heels to protect your lower back. Your buttocks should be firm but not clenched. While your legs are active, your tongue, eyes and brain should be quiet.See also More Chest OpenersNow set your elbows under your shoulders and your forearms on the floor parallel to each other. Inhale and lift your upper torso and head away from the floor into a mild backbend.The final step to building a solid foundation in Sphinx Pose is to bring awareness to your lower belly, the area just above the pubic bone and below the navel.

Lightly draw it away from the floor to create a dome that rounds up toward your lower back. This is very subtle�no sucking in, hardening, or rigidity required.

This belly lift supports and distributes the curvature of your backbend more evenly along the length of the spine, soothing your lower back and awakening your upper back.Stay for five to 10 breaths, then exhale and slowly release your belly and lower your torso and head to the floor. Turn your head to one side.

Lie quietly for a while, broadening your back with each inhale, and releasing any tension with each exhale. Repeat once or twice more if you like.GO BACK TO A-Z POSE FINDER Pose InformationPose Level1Contraindications and Cautions� Back Injury� HeadachePreparatory Poses� Plank PoseFollow-up Poses� Setu Bandha SarvangasanaBeginner's TipRoll up a towel and arrange it in a U-shape on the floor.

Lie with the bottom of the U just above your pubic bone and the legs of the U under the sides of your belly to varations support the belly lift.Benefits� Strengthens the spine� Stretches chest and lungs, shoulders, and abdomen� Firms the variaions Stimulates abdominal organs� Helps relieve stressTraditional slhinx say that Bhujangasana increases body heat, destroys disease, and awakens Kundalini Recent Posts� The Kleshas: Conquering the Fear of Death (Abhinivesha)� Stop Quieting the Mind and Start Questioning It: The Practice of Inquiry� What the Yoga Sutra Can Teach Us About Multitasking and Contentment� New Study Underscores the Nutritional Value of Whole Grains� Q&A: How Kat Fowler Uses Essential Oils to Deepen Her Practice About Us Advertise Customer Service International Editions Employment Subscription Services Spuinx Education Yoga Journal Directory Terms of Service and Privacy Policy Logo Licensing, Reprints and Permissions �My AccountManage account settings, payments and info.�My OrdersView or return recent orders.�Track OrdersFind out estimated delivery dates.�My Wish ListCreate and manage your wish list.� LOG ME OUT 3 Minute Egg Alo Yoga Aura Cacia Aurorae Barefoot Yoga Beyond Yoga Canvas Chaser Chattra dZi Free People Gaiam Glyder Halfmoon Hard Tail Health Warrior Homeport Hugger Mugger Jade Yoga Jala Clothing Jasmine Seven Jiva Karma La Vie Boheme Manduka Marika MPG Native Yoga Natural Life NOW Om Shanti Clothing Onzie PL Movement Prana Sacred Space Satva Shamans Market SoulMakes Sporti Teeki Toesox Under The Canopy Vimmia Wai Lana Wear It To Heart Yak & Yeti Yoga Design Ssphinx Yoga Rx Yoga TuneUp YogiToes Sphinx Pose is a beginning backbend in yoga that helps to open the chest, lungs, and low back.

It is a variation of the backbend, Cobra Pose ( Bhujangasana), that is suitable for those with wrist pain, injuries, or carpal tunnel syndrome. Since Sphinx is performed on the forearms, it takes the pressure off the wrists while providing all of the benefits of Cobra Pose.Its name in Sanskrit, "Salamba Bhujangasana" (sah-LOM-bah boo-jahn-GAHS-uh-nuh), comes from four Sanskrit words:� "Sa" � meaning "with"� "Alamba" � meaning "support"� "Bhujanga" � meaning "cobra" or "serpent"� "Asana" � meaning "pose"The "support" refers to your forearms, which help lift your upper body in the pose.

This pose is more commonly referred to as "Sphinx Pose" because posee pose resembles the mythological, half-lion creatures, immortalized in ancient Egyptian statues. Benefits of Sphinx PoseSphinx Pose is a gentle backbend suitable for most beginners. It lengthens the abdominal muscles, strengthens the spine, and firms the buttocks. It also stretches and opens the chest, lungs, and shoulders. It invigorates the body, soothes the nervous system, and is variwtions therapeutic for fatigue.

KrishnamurtiThe pressure placed on the abdomen stimulates the digestive organs. It warms the spine and helps to rebalance the natural curve of your lower back. This counteracts low-back flatness caused by long periods of sitting. Sphinx Pose is also an excellent preparatory pose for deeper backbends.In addition, Sphinx is considered a gentle "heart-opening" pose because it stimulates the fourth � chakra� (energy center), located at your heart center.

In yoga, it is believed that opening this chakra can help increase self-confidence and inspire a more positive outlook on life, while also helping to alleviate depression. CautionsDo not practice Sphinx Pose if you have a recent or chronic injury to the back, arms, or shoulders. Women who are pregnant should avoid practicing this pose while on the floor; though, they may practice it standing with their forearms against a wall (see Modifications & Variations, below).

Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga. Instructions� Begin by lying face-down on the floor with your legs extended behind you, hip-width apart. Keep your arms at your sides and your chin on the mat.

Press the tops of your feet into the mat and spread your vaiations. Do not tuck your toes, sphinx pose variations this can crunch your spine.� Bring your arms up and rest your elbows under your shoulders with your forearms on the floor, parallel to each other. Point your middle fingers directly forward.� On an inhalation, press your forearms into the floor and lift pkse head and chest off the floor.

Press your pubic bone into the floor. Strongly engage your legs. Roll your outer thighs slightly toward the floor to help lengthen your low back.� Keep your elbows tucked into your sides. Drop your shoulder blades down your back and draw your chest forward. Lengthen your tailbone toward your heels.� Let variatioms face and eyes soften. Draw your chin toward the back of your neck. Gaze at your "third eye," the space between your eyebrows.� Hold for up to 10 breaths. To release, exhale as you slowly lower your torso, chest, and head to the floor.

Relax your arms at your sides. Turn your head to the side and rest quietly.Modifications & VariationsSphinx Pose can be a good introductory backbend for beginners; a soothing backbend for more experienced students; and the perfect alternative to Cobra Pose for those with wrist pain. To deepen or lighten the pose, try these simple changes to find a variation that works for you:� If your spine and shoulders are very stiff, or if you are pregnant, try practicing Sphinx Pose while standing up instead of on the floor.

Stand facing a wall; then place your forearms and palms against it. Keep your forearms shoulder-width apart. Align your elbows with your shoulders, creating a 90-degree angle between your upper and lower arms. Your chest and torso should be away from the wall, not pressed against it. Press your forearms against the wall and draw your shoulder blades into your upper back to achieve the gentle backbend.� For a greater challenge, try a forearm variation on a " Sphinx pose is a gentle backbend that is beneficial for beginners and students with injuries that prevent them from doing other backbends.

It is also an effective and gentle backbend for experienced students.To enter the pose, lie on the stomach with the feet hip width apart and sphiinx bent at the elbows alongside the body. The palms are flat on the mat. Press the palms into the mat and gently lift the torso off of the mat. Shift the elbows so they are on the mat and directly under the shoulders. The arms make a 90 degree angle and the fingers are spread wide on the mat.

The shoulders are back and away from the ears, and the head is lifted while the eyes gaze straight sphinx pose variations. Gently press the pubic bone into the floor, relax the gluteal muscles of the buttocks and feel the stretch in the lower back.To exit Sphinx pose, gently lift the body to Table Top pose by pushing back from the hands and bending at the knees. Technical CommentsIt is difficult for some students to feel the backbend of this pose if the lower back and the gluteal muscles are engaged.

Once released, students should feel a backbend. Breath can help to relax the muscles. Inhale deeply while in the pose and consciously relax the muscles while exhaling.Arm and shoulder positions are also key for proper execution of this pose.

Elbows should be under the shoulders and shoulders should be back and away from the ears. The neck is lifted but not overextended. � If the backbend is too intense, psoe the forearms forward, creating a wider angle in the arm.� Feet can be placed together instead of hip-width apart.� Perform half neck rolls (gently looking over each shoulder) to counter tension in the neck.Variations � Sphinx on the wall: Facing the wall while standing, place the forearms against it and maintain a 90 degree angle in the arms.

The abdomen does not touch the wall. Bring the shoulder blades together to experience the backbend benefits of the original pose. This variation is appropriate for pregnant students.� Include a gentle twist while in the pose. Inhale and look over the right shoulder to view the toes of the right foot. Exhale and move back to center. Repeat on the left side and continue with the rhythm of breath.Yoga Counter Poses Written By: Kristen PorterKristen Porter is a Yoga Alliance registered yoga teacher, studio owner ( www.ovcyoga.com), corporate attorney, wife and mom.

Her passion is helping people realize their true strength and inner light by sharing wisdom learned through yoga, meditation and incorporating positive changes in her own life.Return to Yoga Pose Directory Chelle Lane Fariations POSTS� 4 ways to teach Yoga for Weight Loss� How to teach using Yoga Props� Why Yoga Teachers need to be on Instagram � It�s much more than business!� The Basics of Yoga Sequencing for Teachers� Yoga & Sports � Why it is an essential combination