Sphinx Pose Opening

Muscles worked

Setup

1. Lie face down on a mat with your legs extended and the tops of your feet pressing firmly into the floor.
2. Place your elbows directly under your shoulders with your forearms parallel and palms flat on the ground.
3. Lift your chest and gaze forward, keeping your neck neutral and shoulders pulled back away from your ears.

How to do it

1. Inhale deeply, drawing your navel toward your spine to stabilize your lower back and create tension in the core.
2. Exhale as you slowly rotate your torso to one side, lifting one hand to reach back toward your hip while keeping the opposite forearm firmly grounded.
3. Inhale to return to the starting Sphinx position with both forearms on the mat.
4. Repeat the movement on the other side, alternating sides with a slow, controlled tempo of 2 seconds per rotation.

Form checklist

• Keep your shoulders depressed and away from your ears to avoid shrugging.
• Ensure your hips stay grounded on the mat; do not let them lift or twist as you rotate.
• Maintain a long, neutral neck rather than tilting your head back excessively.
• Press through the grounded forearm to prevent collapsing into the shoulder joint.

Pro tips

• Actively 'pull' your elbows back toward your hips to create more tension and opening in the chest and upper back.
• Focus on the squeeze in your mid-trapezius and rear deltoids as you reach back to maximize the 'opening' effect.

Make it harder

• Hold the rotated position for 3-5 seconds to increase the isometric challenge for the core and shoulders.
• Perform the rotation while holding a very light weight to add resistance to the posterior deltoids and traps.

Frequently asked

What muscles does the sphinx pose opening work?

The sphinx pose opening primarily targets the erector spinae, and also works the obliques and trapezius as secondary muscles.

What equipment do you need for the sphinx pose opening?

The sphinx pose opening requires no equipment — just your body weight.

Is the sphinx pose opening good for beginners?

Yes. The sphinx pose opening is a beginner-friendly movement and a strong foundation to build on.

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