Pose Directory > STANDING

Sphinx Pose

Salamba Bhujangasana

#

STEPS

Naraviralasana is the infant of backbends. It can be practiced with either an active or passive approach. This yoga posture is great for relieving low back pain, hamstring tension, and circulation in the legs and hips. Although the posture looks easy, students should take care not to use extreme force in extending the neck and head towards the back, but expect to engage the thighs and other muscles and joints.

TEACHER QUEUES

#
VISUALIZATION COMMENTS

Lying on the stomach, both legs are energized; keep the top of both feet firmly on the mat, and knees contracted. Slowly lift the chest, forearms slide forward, and both palms down on the mat. Hold the neck and head in a neutral position, soften the gaze.

#
TECHNICAL COMMENTS

While resting in this position, inhale and exhale slowly. Take 6 to 8 deep breaths.

#
BENEFIT COMMENTS
  • Strengthen thighs and core muscles
  • Opens the chest
  • Improves sciatica and paralysis in the legs
  • Improves blood circulation in the hip joints
  • Relieve back pain
#
WATCH OUT FOR
  • Straining lower back
  • Pelvis not tilted
  • Rooting hips and feet down
#
CONTRAINDICATIONS
  • Sciatic nerve
  • Disc Disease
  • Scoliosis
#
MODIFICATIONS
  • Use folded blanket and place on mat, then lay down on it
  • Rotate legs inward
#
VARIATIONS

None

#
YOGA COUNTER POSES
  • Simple twists
  • Seated forward bends
  • Locust Poses A and B – Salabhasana A and B
  • Hip openers

Written By: Dr. Minta Davis

Minta Davis is a certified yoga teacher, and enjoys sharing information and practicing yoga with her students from various age groups and capabilities.

#
BACK TO POSE DIRECTORY
TESTIMONIALS

As a new yoga instructor, Yoga Class Plan has been a wonderful resource. It’s quick and easy way to create a unique plan for each class. Plans can be saved and modified at a later date. The ability to search other class plans is a great resource for new tips and ideas. The service team is quick and responsive, and the price can’t be beat!

T. Rogers

Yoga Class Plan has been invaluable to me in planning my yoga classes. Since I teach different levels of yoga and have varying class lengths, I was able to use the website to plan my own classes as well as using plans created by other teachers. I would highly recommend website to any yoga teacher, especially those new to teaching.

Shari Weidman, Yoga Teacher
RECENT POSTS

Effortlessly Plan and Build Yoga Classes and Sequences in Minutes

Yoga Class Plan offers a wide range of pose illustrations and shared class plans to enhance your teaching skills and create engaging yoga classes. Easy to use, drag-and-drop interface. Start your free trial today and experience the benefits of our yoga platform firsthand.

Start 15-day Trial
✖