Sphinx Pose

By Jason Crandell

Begin with the infant of the baby backbends—Sphinx Pose (see photo right)—by lying on your belly. Inhale and place your elbows under your shoulders and your forearms on the floor. Exhale, and feel your torso in a mild backbend.

Keep your thighs parallel to each other, firm your muscles, and extend your legs so your toes move toward the wall behind you. Internally rotate your legs by rolling your outer thighs toward the floor. This helps maintain width in your sacrum (the downward-facing triangular bone at the base of your spine) and length in your lower back, keeping it safe from stress. Extend your legs firmly. Stay passive in your tongue, eyes, and mind as your legs wake up.

Next, find the correct placement of your pelvis by reaching your sacrum toward your heels. Be careful—if you're overzealous and clench your buttocks, you risk crunching your lower back.

The final step to building a solid foundation in Sphinx Pose is to bring awareness to your belly. Focus on your lower abdomen—the part just above the pubic bone and below the navel—and begin to draw your belly away from the floor to create a dome that lifts toward your lower back. This is very subtle—no sucking in, hardening, or rigidity required. This abdominal lift supports you and distributes the curvature of your backbend more evenly, soothing your lower back and awakening your upper back.

Stay for 5 to 10 breaths, then slowly lower your belly and chest to the floor. Turn your head to one side and feel your back broaden and release with each breath.