Sphinx Pose

Lower Back, AbsBodyweight

A prone static stretch to gently open your chest and stretch your abs. Perfect for relieving back tightness after sitting for long periods.

How to do it

1Lie face down on the floor with your legs straight and feet hip-width apart.

2Place your forearms parallel on the floor with your elbows directly under your shoulders.

3Press into your forearms to gently lift your chest off the floor, keeping your glutes relaxed.

4Reach the crown of your head upward and pull your shoulders down away from your ears.

5Hold this position, breathing deeply while gently lengthening the front of your body.

Common mistakes

Crunching your neck and shrugging your shoulders up, creating upper back tension.

Dumping into your lower back instead of spreading the arch evenly along your spine.

Lifting your hips off the floor to get higher, breaking proper alignment.

Breathing

Breathe deeply and evenly through your nose. Relax your shoulder girdle with every exhale.

Make it harder or easier

To make it easier, slide your elbows slightly forward to reduce the backbend.

To make it harder, gently pull your forearms backward against the floor to open your chest further.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.