The Sphinx Pose exercise stretches your muscles in the abdomen, chest, shoulders. It fortifies your spine and tightens your buttocks. Doing this with proper breathing will allow you to open up your lungs. It energizes the body and soothes fatigue out of the body.
Time
7-10 Minutes
3-8 times per week
Muscle Group
Abdomen, chest, shoulders, buttocks
Difficulty
Easy to Moderate
Fitness Type
Strength
Safety Tips
Not advised for people with back problems. Pregnant women are also not advised to do this as the stomach will be pressed against the floor.
Number of Reps and/or Length of Time
Beginners
3-5 mins
Hold for 5-15 seconds
Repeat 3 times
Intermediate
4-6 mins
Hold for 10-25 seconds
Repeat 4 times
Advanced
5-8 mins
Hold for 20-40 seconds
Repeat 5 times
Instructions
Watch the instructional video, then read the following for clarification.
Lie down on your mat facing the floor, and your stomach pressed against the floor.
Step 2
Press your feet against the floors as well, like in the picture.
Step 3
Put your arms in a plank position with the elbows aligned with your shoulders and palms facing down.
Step 4
Slowly open up your chest and face forward. Hold this pose for time spend to your level. 5-40 seconds. Concentrate on your breathing.
Step 5
Ease out and lie down or just loosen your position
Step 6
Rest for 10-20 seconds, then do another round of stretching.
Fitness Tip
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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