4.8
(45)

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

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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.

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Equipment Required

Any mat is necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

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

Step 1
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.

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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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