Sphinx Pose: Stretch Your Chest, Abs, and Shoulders
Movement card
| Body area | Lower back and core |
|---|---|
| Also called | sphinx pose, Salamba Bhujangasana |
| Works | lower back, abdominals, chest, shoulders |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 3 to 5 |
| Sets | 1 |
| Sides | Not applicable |
| How often | Once or twice a day, especially after long periods of sitting. |
| Equipment | None, floor mat |
| Office visibility | Low |
Sphinx Pose is a gentle stretch performed while lying on your stomach. It creates a mild backbend by lifting the chest and head off the floor while resting on the forearms.
This movement is often used by people who spend long periods sitting at a desk. It offers a way to gently extend the spine in the opposite direction of a typical seated posture.
What the sphinx pose works
This pose creates a stretch through the lower back and the front of the abdomen. It also helps open the chest and shoulders.
How to do it
Starting position: Lie on your stomach with your legs extended behind you, hip-width apart. Place your forearms on the floor, parallel to each other, with your elbows directly under your shoulders and palms facing down.
- Press your palms and forearms firmly into the floor.
- Inhale and gently lift your head and chest off the floor, keeping your lower ribs on the ground.
- Keep your neck long, as a natural extension of your spine, and look slightly forward.
- Gently press the tops of your feet into the floor to keep your legs active. Avoid clenching your glutes tightly.
- Hold the position while breathing steadily.
- To release, exhale and slowly lower your chest and head back to the floor.
What you should feel
You should feel a gentle stretch in your lower back and abdominal muscles. This movement should not cause any sharp pain. If it does, lower your chest or stop the movement.
Common mistakes
- Lifting your hips or pelvis off the floor.
- Hunching your shoulders up toward your ears.
- Pushing your head too far back or letting it drop forward.
- Holding your breath.
Make it easier or harder
- Easier: Perform a standing backbend instead: Stand with feet hip-width apart, place hands on your lower back for support, and gently arch your upper back, looking slightly upward.
- Easier: Do not lift your chest as high off the floor.
- Easier: Place a folded towel or small pillow under your hips for additional support.
- Harder: Hold the pose for a longer duration, up to 60 seconds, if comfortable.
Fitting it into a desk day
Because it is performed on the floor, Sphinx Pose is best suited for a home office or a workspace where you have privacy. A standing backbend variation can be a good alternative for a quick stretch between tasks in a more visible office setting.
Quick questions
How long should I hold Sphinx Pose?
Hold the pose for fifteen to thirty seconds while breathing steadily. You can repeat this three to five times.
What if Sphinx Pose feels too intense?
To make the stretch easier, try not lifting your chest as high off the floor. You can also place a folded towel under your hips for support.
How often can I do this pose?
You can do this stretch once or twice a day, especially after you have been sitting for a long time.
When to see a doctor or physio
Pay attention to how your body feels and stop if you experience certain symptoms. It is a good idea to get checked by a doctor or physical therapist if you feel any sharp, shooting, or radiating pain.
- Sharp, shooting, or radiating pain in your back, hips, or legs.
- Numbness or tingling in your limbs.
- Dizziness or lightheadedness.
Skip it or ask first if:
- You have a recent back injury or have had back surgery.
- You are pregnant.
- You have a spinal condition that is aggravated by back extension, such as spinal stenosis or spondylolisthesis.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.