Wednesday, 4 March 2015

Curvy Sphinx

Sphinx Pose

Salamba Bhujangasana = (sah-lam-bah sar-vahn-gahs-anna)
Salamba = Supported
Bhujang = Serpent
 

Benefits

Often used in Yin style classes, Sphinx pose is a gentle back bend with many benefits:
 
Stretches and lengthens the spine
 
Stretches the chest, lungs, shoulders and abdomen
 
Firms the buttocks
 
Helps relieves stress
 
Calms the mind
 
 

Cautions

Back injuries
 
Spinal injuries
 

 

Step-by-step


 1. Lie on your belly, legs stretched out behind you.
2. Place your hands flat on the floor with your elbows slightly forward of your shoulders. Cross your forearms. You should be able to touch opposite elbows; this ensures that your elbows are shoulder width distance apart. Then stretch your hands forward. The bend in your elbows should be approximately ninety degrees. Spread your fingertips wide apart from one another and root down through your hands.
3. Draw your legs towards one another. Root down through the tops of your feet, ensuring that your ankles don’t roll out to the sides. Push down through your tailbone.
4. Keeping your legs firm, energetically pull the floor towards you to lift up with your chest and draw your shoulders slightly back. Keep the back of your neck long; do not crank your head back.
5. Engage through your belly to support your lower back.
6. Stay here for as long as feels comfortable – usually 30 seconds to 1 minute –and then take Child’s Pose.
7. For a gentler, yin approach to this pose, relax any tension or strength in the arms, torso and legs, instead adopting a soft, melting quality to the upper body. Hold for 5-7 minutes, then place one palm on top of the other and rest your forehead down.
 
 

Modifications

 
Place a blanket under your arms
Turn your gaze to the floor for a neck release and stretch
To intensify this pose, take Cobra Pose.
 

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