The Kriya Yogi logo — Om symbolThe Kriya Yogi

Salamba Bhujangasana

Sphinx Pose

salamba = supported, bhujanga = serpent

Written and reviewed by The Kriya Yogi · Updated 25 September 2026

A gentle, supported backbend resting on the forearms that opens the chest and strengthens the back with less intensity than a full cobra.

Family
Backbends
Level
beginner
Lineage
modern
Works on
lower back · chest

The yogic view

Salamba Bhujangasana (Sphinx Pose) is a modern variation built on the classical Bhujangasana described in the Gheranda Samhita, but the forearm-supported version itself is a twentieth-century adaptation designed to make the backbend more accessible and sustainable for longer holds, rather than a posture named in the older texts.

Benefits

  • Gently strengthens the muscles along the spine and lower back
  • Opens the chest and front of the shoulders without the intensity of a full backbend
  • Can be held longer than Bhujangasana, encouraging steady breath
  • Stretches the abdomen and hip flexors mildly
  • Offers an accessible entry point into backbending for beginners

How to practise

  1. Lie face down with legs extended, tops of the feet on the floor.
  2. Bring your elbows under your shoulders, forearms parallel on the floor.
  3. Press the forearms and pubic bone down as you lift the chest.
  4. Draw the shoulder blades down the back away from the ears.
  5. Keep the neck long, gazing forward rather than lifting the chin sharply.
  6. Engage the legs lightly, pressing the tops of the feet into the floor.
  7. Soften the glutes so the lift comes from the back muscles, not gripping.
  8. Hold for several breaths, then release down slowly.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Common mistakes

  • Elbows too far forward: reduces support; keep them stacked directly under the shoulders.
  • Overarching the neck: strains the cervical spine; keep the gaze forward and neck in line with the spine.
  • Clenching the glutes: shifts effort away from the back muscles; keep the buttocks relaxed and let the back do the lifting.
  • Shoulders hiking up: draw them down and back to open the chest instead of compressing the neck.

Variations and progressions

  • Easier: rest the forehead down and lift only slightly for a very gentle version
  • Easier: widen the elbows for a lower, easier lift
  • Harder: lift the palms slightly off the floor for added back strength work
  • Harder: transition into full Bhujangasana by straightening the arms partially

Breath and energy

As a mild backbend, Sphinx Pose is often used to gently stimulate the breath into the chest, encouraging fuller inhalations. Its sustainable hold makes it suitable for slow, steady ujjayi breathing, and it is sometimes used as a heart-opening pose in sequences intended to cultivate a sense of ease and receptivity.

What research shows

There is no dedicated research on Sphinx Pose specifically. It is often recommended informally for gentle spinal extension and as a low-intensity backbend, but such recommendations rest on general principles of graded extension exercise rather than pose-specific clinical trials.

Questions about Salamba Bhujangasana

+ What's the difference between Sphinx Pose and Cobra Pose?
Sphinx rests on the forearms for a gentler, more sustainable backbend, while Cobra presses through the hands for a deeper extension.
+ Is Sphinx Pose good for beginners?
Yes, it's often used as an accessible introduction to backbends due to its supported, low-intensity nature.
+ How long should I hold Sphinx Pose?
Many practitioners hold it for 30 seconds to a few minutes, breathing steadily throughout.
+ Can Sphinx Pose help with a stiff back?
It's commonly used for gentle spinal extension, though individual needs vary and persistent pain should be assessed by a professional.
+ Is this a classical yoga pose?
The forearm-supported version is a modern adaptation, though it draws on the classical Bhujangasana shape.
+ What are the modifications for Salamba Bhujangasana?
The variations and progressions section above sets out the specific options for Salamba Bhujangasana. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Salamba Bhujangasana?
For Salamba Bhujangasana specifically: back injury; pregnancy (modify or avoid). More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Salamba Bhujangasana?
Prepare with Makarasana (Crocodile Pose). Release afterwards with Balasana (Child's Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Salamba Bhujangasana mean in Sanskrit?
Salamba Bhujangasana translates as sphinx pose — salamba = supported, bhujanga = serpent The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • back injury
  • pregnancy (modify or avoid)

More backbends

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.