Sphinx Pose: How-to, Benefits & Variations
Sphinx pose is a gentle backbend on forearms that opens the chest and extends the thoracic spine. Relieves desk-related upper back tension. Hold 30-60 seconds, elbows under shoulders.
Sphinx Pose: How-to, Benefits & Variations
Every woman I work with has the same upper back story. Shoulders rolled forward. Chest caved in. A dull ache between the shoulder blades that shows up around 2 PM and never fully leaves. Sphinx pose is the antidote that takes thirty seconds to feel.
You lie on your stomach, prop yourself up on your forearms, and let your chest open. That is the entire movement. But what happens inside your body is anything but simple. Your thoracic spine, the twelve vertebrae between your neck and lower back, gets a gentle extension it almost never receives during a day spent hunched over screens.
Sphinx pose is a backbend for people who are not ready for backbends. There is no weight on the wrists, no demand for flexibility you do not have yet, no risk of compressing the lumbar spine if you set your elbows correctly. Yoga teachers use it as an entry point. Physical therapists prescribe it for disc issues. And for women dealing with the postural collapse that desk work accelerates, it is a quiet reset button.
Barre 2
Anastasia Zavistovskaya
How to Do Sphinx Pose
Start in the initial position for sphinx pose. Breathe steadily and find your alignment before moving deeper.
Move into the stretch slowly, following your breath. Never force past discomfort.
Hold the position for 20-30 seconds, breathing deeply into the stretch.
Release slowly and repeat on the other side if applicable.
Nuni Soriano adds: "Elbows in line with your shoulders... push into the hands to bring the elbows up."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The sphinx pose directly supports this by targeting key muscle groups.
Coach's Tips
"Maybe we can pull... so much with the left hand on the floor that we're going to bring the elbow up in the air." - Nuni Soriano
Nuni Soriano
"Place your knees on the floor and sphinx pose. Inhaling, making your front line longer." - Anastasia Zavistovskaya
Anastasia Zavistovskaya
"Elbows in line with your shoulders... push into the hands to bring the elbows up." - Nuni Soriano
Nuni Soriano
"If you need, walk your hands more to the front if you feel lots of pressure into your lower back." - Petra Kapiciakova
Petra Kapiciakova
Why This Matters for You
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The sphinx pose supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Sphinx Pose with Quad Stretch
lowSphinx to Seal Pose
mediumSphinx with Quad Stretch / Half Bow
mediumSphinx/Half Bow Prep
mediumSphinx Pose with Neck Rolls
lowSphinx Pose with Leg Lifts
lowBenefits
Strengthens and conditions the whole body
The sphinx pose builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The sphinx pose directly addresses this.
Requires minimal equipment
No equipment needed. You can do the sphinx pose at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Forcing the stretch past pain
Discomfort is acceptable. Sharp or stabbing pain is not. Back off until you feel a pull, not a stab.
Holding your breath during the hold
Breathe steadily and deeply. The stretch actually deepens when you exhale and relax into it.
Workouts Featuring This Exercise
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Frequently Asked Questions
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