Lower back

3 Sphinx Pose variations, from gentlest to strongest

Also called sphinx, salamba bhujangasana, forearm extension.

A low, supported backbend on the forearms. Because it takes no effort to hold, it is often used as a way to see how a back responds to extension before anything stronger is tried.

Start here

The list runs from the most supported version to the most demanding. Sphinx: Blanket Under Ribs is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.

Every version in the library

1. 1 · Spinal Mobility · 30 to 120 seconds

   Sphinx: Blanket Under Ribs

   A blanket under your ribs softens the extension, providing gentle spinal opening with extra comfort: helpful for easing into back extension exercises.

   Make it work for you: Reduce depth or use a simpler variation

2. 2 · Spinal Mobility · 30 to 120 seconds

   Sphinx: Low Forearms Forward

   Forearms placed further forward create a gentler extension angle, making spinal opening more accessible while still providing meaningful relief and mobility.

   Make it work for you: Reduce depth or use a simpler variation

3. 3 · Spinal Mobility · 30 to 120 seconds

   Sphinx: Classic

   A key therapeutic extension pose that gently opens the front of your body and creates space in your lower back, helping to relieve compression and improve posture.

   Make it work for you: Reduce depth. Low forearms. Blanket

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.