Sphinx

A supported prone backbend that explores gentle spinal extension, front body opening and quiet attention.

“Rest on the forearms. Soften the belly. Let the spine listen.”

Sphinx is a low, supported backbend practised from the front of the body. The arms provide structure while the spine, belly and breath are invited to respond gradually. In yin practice, the shape is less about lifting higher and more about finding a sustainable place to stay.

The purpose is not to create a strong backbend. The purpose is to meet the front of the body with patience and to notice how the lower back, ribs and breath respond over time.

1. 1Lie on your front with your legs extended behind you.
2. 2Bring your elbows under or slightly in front of your shoulders.
3. 3Place the forearms on the floor, parallel or gently angled.
4. 4Allow the chest to rise without pushing strongly.
5. 5Let the belly and pelvis remain heavy.
6. 6Soften the legs and feet.
7. 7Rest the head in a comfortable position.
8. 8Breathe naturally into the front and back of the body.
9. 9Remain for a comfortable length of time, then lower down slowly.

Instead of searching for the “correct” position, notice:

• •Where do you feel the curve of the backbend?
• •Are the shoulders supporting you or gripping?
• •Can the belly soften towards the floor?
• •Does the breath have enough room to move?

Let the breath show you how much effort is present. If breathing becomes tight, shallow or held, explore a lower version of the pose or rest.

Observe the relationship between the elbows, shoulders and lower back. Some students will need less height, more support under the chest, or a wider arm position to remain settled.

Reflect after practising:

• •What happens when you bring the elbows further forward?
• •Where does the strongest sensation appear?
• •Can you stay without bracing the jaw, belly or legs?

Rather than mistakes, you may notice:

• •Pressing strongly through the hands
• •Collapsing into the shoulders
• •Clenching the buttocks
• •Compressing the lower back
• •Holding the head too high
• •Holding the breath

• •Move the elbows further forward to reduce intensity.
• •Place a folded blanket under the ribs.
• •Support the forehead on a block.
• •Widen the legs if the lower back feels crowded.
• •Rest flat on the belly between holds.

• ✓The breath remains available.
• ✓The shoulders can soften around their support.
• ✓The lower back feels tolerable rather than forced.
• ✓There is enough ease to remain curious.