Kysero
Try for free

Back · Beginner

Sphinx Pose

Sphinx Pose for mobility focused on full-body coordination.

View instructionsAll exercises
Back to all exercises
Sphinx Pose demonstration

Exercise overview

Training details

BackAbsHip Flexors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down with elbows under the shoulders and forearms on the floor.
  2. 02Press the tops of the feet lightly into the mat.
  3. 03Lift the chest forward between the arms while the lower ribs stay heavy.
  4. 04Keep the shoulders away from the ears and the neck long.
  5. 05Lower down or widen the elbows if the lower back feels compressed.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionCobra PoseRelated variationUpward Facing Dog StretchRelated variationCobra

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDynamic Back StretchComparable substituteChair Lower Back StretchComparable substituteClose-Grip Bench PressComparable substituteBodyweight Skull CrusherComparable substituteStraight-Leg Bench Dip

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder