Ayurveda & Asana Yoga icon Ayurveda & Asana Yoga Download on App Store

Backbend Asana · Beginner (Level 1) · Catalog #800094

Sphinx Pose Salamba Bhujangasana

A gentle prone backbend supported on the forearms. Sustained and passive rather than muscular, and well tolerated by most low backs.

Practice Sphinx Pose (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.
Download on the App Store
Sphinx Pose (Salamba Bhujangasana) — Backbend Yoga Posture Illustration

Sphinx Pose (Salamba Bhujangasana) — Backbend posture targeting Lower Back, Back, Chest · Slow and even breath · Forward drishti.

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

Alignment, Breath & Drishti Cues for Sphinx Pose

Sphinx Pose (Salamba Bhujangasana) belongs to the Backbend posture family and engages the Lower Back, Back, Chest at an intensity of approximately 2.2 METs. A gentle prone backbend supported on the forearms. Sustained and passive rather than muscular, and well tolerated by most low backs.

  • 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.
  • 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

iOS App for iPhone & iPad

Practice with 908 illustrated postures, custom prāṇāyāma timers & dosha meal plans

Combine classical Vata, Pitta, and Kapha balance, Six Tastes (Shad Rasa), and seasonal Ritucharya routines with verified USDA calorie, macronutrient, vitamin, and mineral tracking.

Download on the App Store Compare with Cal AI, MyFitnessPal & Yoga Apps

Related Backbend Yoga Poses

King Pigeon at the Wall (Eka Pada Rajakapotasana (wall))Backbend · Level 2

King Pigeon at the Wall (Eka Pada Rajakapotasana (wall))

King Pigeon practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Wheel Pose at the Wall (Urdhva Dhanurasana (wall))Backbend · Level 2

Wheel Pose at the Wall (Urdhva Dhanurasana (wall))

Wheel Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Camel Pose at the Wall (Ustrasana (wall))Backbend · Level 1

Camel Pose at the Wall (Ustrasana (wall))

Camel Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Bow Pose at the Wall (Dhanurasana (wall))Backbend · Level 1

Bow Pose at the Wall (Dhanurasana (wall))

Bow Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Locust Pose at the Wall (Salabhasana (wall))Backbend · Level 1

Locust Pose at the Wall (Salabhasana (wall))

Locust Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.