Yoga pose develops core
By Kavita Maharaj - Nanaimo News Bulletin - March 30, 2009
Sphinx pose is one of the most gentle back bends available within a yoga practice.
Without putting undue stress upon the body, this pose strengthens the spinal muscles while stretching the muscles of the chest and abdomen.
With practice, the inner core muscles of the body also become quite strong, while maintaining pliability.
Despite the gentle nature of sphinx pose, however, those suffering from back-injuries of any kind will need to consult their health practitioner before beginning to practice this posture.
To enter into sphinx pose, start lying upon your belly with your feet hip-width apart. Relax the muscles of your buttocks by internally rotating your thighs softly. Engage your bandhas (the inner core muscles) and feel your tailbone gently slide down between your bum cheeks, lengthening toward your heels.
Feel your pubis bone slide gently up toward your belly button, causing your pelvis to flatten slightly against the earth.
Place your hands to the side of the chest with your elbows bent and pointing straight back toward your toes. Keep your bandhas engaged and without tightening your buttocks muscles against the tailbone, lift your spine vertebra by vertebra through the use of your spinal muscles.
When you have lifted as much as your back muscles will allow, gently slide your elbows forward, placing them directly beneath your shoulders. Keep your wrists parallel to each other, chest spread open.
As you hold sphinx pose, gently draw your belly button up towards the spine to help support the lower back. Make sure at all times that the tailbone remains lengthened, reaching down toward your heels.
This will prevent any compression in the lower back. Do not allow the body to sink down through your shoulders, always maintain a gentle press of the upper body away from the earth.
Soften the muscles of the face and neck, while maintaining a slow deep breath.
Aim to hold sphinx for 10 breaths and then gently lower your spine down, vertebra by vertebra, reversing the steps of entering into the pose.
If you already have tight back muscles, it is advisable to follow sphinx with a gentle forward bend, such as child’s pose or cat’s pose.
You can also choose to follow up with a gentle side-to-side twist instead to release the back muscles.
As your back muscles become stronger and your spinal flexibility increases, you can graduate your practice of sphinx pose, into half-cobra and then full cobra.
