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Backbend Asana · Elementary (Level 2) · Catalog #800873

One-Legged Sphinx Pose Eka Pada Salamba Bhujangasana

Sphinx Pose with one leg lifted. Halving the base doubles the demand on the supporting side and exposes any left-to-right imbalance immediately.

Practice One-Legged Sphinx Pose (Eka Pada Salamba Bhujangasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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One-Legged Sphinx Pose (Eka Pada Salamba Bhujangasana) — Backbend Yoga Posture Illustration

One-Legged Sphinx Pose (Eka Pada Salamba Bhujangasana) — Backbend posture targeting Lower Back, Back, Chest, Glutes, Abs · Slow and even breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Eka Pada Salamba Bhujangasana
Posture Family
Backbend
Difficulty
Elementary (Level 2)
Recommended Hold
90 seconds
Breath Pattern
Slow and even
Drishti (Gaze)
Forward
Target Muscles
Lower Back, Back, Chest, Glutes, Abs
Energy Expenditure
2.7 METs

Alignment, Breath & Drishti Cues for One-Legged Sphinx Pose

One-Legged Sphinx Pose (Eka Pada Salamba Bhujangasana) belongs to the Backbend posture family and engages the Lower Back, Back, Chest, Glutes, Abs at an intensity of approximately 2.7 METs. Sphinx Pose with one leg lifted. Halving the base doubles the demand on the supporting side and exposes any left-to-right imbalance immediately.

  • Breath Rhythm: Maintain Slow and even throughout the 90-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Lower Back, Back, Chest, Glutes, Abs.
  • Minimum Recommended Age: 3 years (36 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 90 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury
  • Balance disorders

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