Are you looking to master the sphinx pose, otherwise known as Salamba Bhujangasana? Read on to get more information on this posture, along with its numerous benefits, and precautions and how it can help improve your overall health and well-being.
Introduction to Sphinx Pose
The sphinx pose is a hatha yoga posture that is often used to relieve back pain. The name comes from the Greek mythological creature, which has the head of a human and the body of a lion. This posture resembles the creature with its raised head and chest.
This Sphinx pose can be beneficial for people who suffer from back pain because it helps to lengthen and stretch the spine. It can also help to improve posture and alleviate stress. If you are new to yoga, or if you have any medical conditions, please consult your doctor before attempting this pose.
How to Do Sphinx Pose: Step-by-Step Instructions
Assuming you are already in a prone position on your mat, here are the step-by-step instructions for Sphinx Pose:
- Place your elbows underneath your shoulders and open your chest.
- Pressing down into your forearms, lift your torso and head off the ground.
- Keep your lower back flat and engage your core muscles.
- Hold the pose for 30 seconds to 1 minute, then slowly release back to the starting position.
Benefits of Sphinx Pose
Salamba Bhujangasana, or Sphinx Pose, is a restorative backbend that helps to lengthen and strengthen the spine. This pose can be beneficial for those suffering from back pain, as it helps to release tension in the lower back. Additionally, Sphinx Pose helps to open up the chest and lungs, improving circulation and breathing. Hence, added into most asana practice done in Bali Yoga Ashram.
Common Mistakes & How to Avoid Them
One of the most common mistakes people make in our Bali Yoga Ashram when doing Salamba Bhujangasana is not keeping their back and spine straight. It is important to keep your back and spine in a straight line throughout the entire pose, from beginning to end. Another common mistake is bending the knees instead of keeping them straight. This can cause strain on the knees and hips, and may even lead to injury. It is important to keep the knees straight throughout the pose, especially when you are first starting out. Finally, some people tend to arch their backs too much when they are in the pose. This can put strain on the lower back and may even cause pain. It is important to keep the spine in a neutral position throughout the pose, so that you do not put unnecessary strain on your back.
Modifications & Variations Taught in Yoga Teacher Training Course in Bali
There are many modifications and variations of the Sphinx Pose, and each one has its own unique benefits. To modify the pose, simply place your forearms on the ground instead of your hands. This will help to release any tension in your shoulders and neck. You can also try placing a block under your pelvis to help support your lower back.
To increase the challenge of the pose, you can raise your arms up off the ground and hold them parallel to each other. This will work your triceps and chest muscles more. You can also try lifting one leg up off the ground while in the Sphinx Pose. This will work your core muscles and help to improve your balance.
Precautionary Measures to Consider
When practicing Salamba Bhujangasana, or any yoga pose for that matter, it is important to be aware of your own body and limits. If you have any injuries or conditions that might be aggravated by this pose, please consult your doctor before attempting it. That is why learn it from a certified yoga teacher in your area.
When you are ready to try the pose, begin by lying on your stomach with your feet hip-width apart and your hands resting by your sides. Slowly begin to lift your head and chest off the ground, using your back muscles to do so. Keep your gaze forward and try to keep your chin level with the floor.
Once you are in the full expression of the pose, hold for a few breaths before slowly releasing back down to the starting position. Remember to move mindfully and with control throughout the entire pose.
Conclusion
The sphinx pose is a great way to boost your physical and mental health. It can help strengthen your spine as well as improve flexibility, build abdominal strength and give you more confidence in yourself. By following the steps outlined in this guide, you can master Salamba Bhujangasana in any of the yoga teacher training in Bali and easily and reap all of its benefits. With regular practice, the sphinx pose will become an essential part of your yoga routine that you look forward to doing every day!
