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Backbend Asana · Beginner (Level 1) · Catalog #800262

Sphinx Yin Hold Yin Salamba Bhujangasana

Sphinx held for several minutes so the lumbar spine compresses gradually. The gentlest of the yin backbends.

Practice Sphinx Yin Hold (Yin 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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Sphinx Yin Hold (Yin Salamba Bhujangasana) — Backbend Yoga Posture Illustration

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

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

Alignment, Breath & Drishti Cues for Sphinx Yin Hold

Sphinx Yin Hold (Yin Salamba Bhujangasana) belongs to the Backbend posture family and engages the Lower Back, Chest at an intensity of approximately 1.8 METs. Sphinx held for several minutes so the lumbar spine compresses gradually. The gentlest of the yin backbends.

  • Breath Rhythm: Maintain Slow and quiet throughout the 300-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, Chest.
  • Minimum Recommended Age: 5 years (60 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 300 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury

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