Happy Monday, yin friends!

Today we are talking about a pose that’s awesome for restoring natural curvature in your low back. Because we tend to “sit” our days away – whether driving in our cars, sitting at our desks or playing on the ground with kiddos – we find the low back tends to round out rather than draw in toward the midline as it was intended to do. See the diagrams below:

spine-diagramkyphosis-in-lumbar-spine

 

 

 

 

 

 

 

The second image shows the difference between a healthy spine (that follows correct “lordodic” curvature) and a spine that has a “kyphotic” curve which causes more of a rounded out shape is usually enhanced from sitting with lack of core engagement and slumping forward for long periods of time. Poses like our sphinx and seal are meant to help restore this “lordodic” curvature. Keeping your low back healthy will affect how healthy the rest of your spine will be and will help to improve your posture so you can prevent issues in the future!

Let’s get started…

Sphinx Pose

 

 

 

 

 

 

 

Directions

Make your way to your belly. Begin to prop yourself up onto your forearms with the elbows situated beneath the shoulders. Your hands can simply rest onto the floor or you can bring the palms together out in front of you if it’s more comfortable. From here, as long as you don’t have any issues within the cervical spine (neck) you can release your head down and perhaps even relax it onto a block. You can also keep the crown of the head reaching forward and up instead of relaxing it down.

Notes

Variations

  1. Elevate it! | To intensify this stretch you can lift to full seal pose by walking the hands out wider than shoulder width, then press into the palms to lift the elbows. If that’s too much on your low back – maybe elevate to a blanket, bolster or a couple of blocks in your sphinx pose.
  2. Angle the elbows | To alleviate any intensity that might be too much in this posture, begin to inch the elbows forward of the shoulders a bit.
  3. At the wall | You can take your shins up the wall to add a little more intensity to this release if you don’t want to go higher. This variation might feel best with the elbows forward a bit.

Sphinx Pose - Blanket Variation Sphinx Pose - On Blocks

Bottom photo shows hands wider and turned out.
Bottom photo shows hands wider and turned out.

Sphinx Pose - Elbows ForwardSphinx Pose - Legs Up Wall

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


BENEFITS

ENERGETICS

USE CAUTION: Contraindications for this posture include…

Bridge Pose (Supported)
Supported Bridge pose

 

 

 

 

 

 

 

 

HOLD: 4-5 minutes, depending on your own personal needs. Come down very slowly from this posture (as with any yin pose).

COUNTER POSTURES 

Relax on your belly. Half frog is a nice option as well as childs pose (for a countering forward fold).

Childs Pose
Childs Pose
On the belly, open the arms out to the sides like cactus arms. Begin to slide the left knee up toward the left elbow. Rest for several minutes then move to the other side.
Half Frog: On the belly, open the arms out to the sides like cactus arms. Begin to slide the left knee up toward the left elbow. Rest for several minutes then move to the other side.

 

7 Responses

  1. Love this article. Love how you get into the anatomical benefits and love your spine illustrations (where can I find these kinds of illustrations?). So is Sphinx pose different than cobra? And half frog…love that one. I’m a new teacher and I have a really late time slot on a Wednesday pm. So I’d like to do an easy flow followed by more restorative poses. I’m wondering what the difference is between Yin yoga and restorative yoga. I enjoy both types but often wonder how they are different. Yes, I’m really analytical! Again thanks for the article! Andrea

    1. Hi micro yogi! Those illustration images are from google. I looked up “kyphotic lumbar spine” and just “spine curvature”. You’ll find tons of similar images with those search terms.

      Sphinx is different from cobra yes. In sphinx your forearms are down and hands are in front of the shoulders on the floor. In cobra, your hands are more underneath the shoulders and the elbows lift. You could probably google the difference as well and find some photos and illustrations.

      Yin is considered “hatha” yoga rather than restorative – in my book. But there are a lot of views on that topic that are worth considering. Here’s a great article from yinyoga.com: http://www.yinyoga.com/newsletter13_restorativeyin.php

      Hope that helps!! Thanks for saying hi😊

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