✍🏻Appointment 🧠 Online Quiz 📱Stories 🎼 Mood Music ⏱Health Tracker 📃Health News 🚴‍♀️Workout 🥗Healthy Eating 🧘‍♂‍Meditation 👪Well-Being

Sphinx Pose for Men with Advantages and Steps

Share with your loved ones! ❤

Sphinx Pose is also known as “Salamba Bhujangasan”. This posture is a modified form of “Bhujangasan”. It is one of the easy posture, so it is an effective yoga for beginners.

This posture opens the chest and shoulders. It is beneficial for those who have lower back pain. Because it reduces rotation, it helps to reduce the pressure on the spinal cord.

Doing this posture stimulates the body and reduces fatigue. The name of this asana comes from Sanskrit word “Salamba”, which means “Supported” and “Bhujanga”, which means “Cobra” and “asana” which means “posture”.

Let’s see the method of doing “Salamba Bhujangasan” or “Sphinx Pose” and its advantages and contradictions.

yoga gif

How to Do Sphinx Pose or Salamba Bhujangasan?

Step 1.

Lie down on the pedestal and place the feet parallel on the floor and place the forehead in a relaxed position on the ground.

Step 2.

Then lightly touch the toes with each other and make your feet together.

Step 3.

nutri 1

Now straighten the hands forward and touch the palms on the ground.

Step 4.

Breathe deeply and then gently lift the head, chest and abdomen, while the navel should remain on the floor.

Step 5.

Drag the trunk backwards from the ground with the help of arms.

fit 1

Step 6.

Breathe and release gradually and take care of every part of the spinal cord. Make sure your feet are still together and the head is straight forward.

Step 7.

Then exhale and bring your abdomen, chest downward and then slowly bring the head down towards the ground.

Footnote. For the beginners they can use a towel for the support. Roll a towel and arrange it in U-shape on the floor. Lie down above your pubic bone with the bottom of the U and the U’s sides will under the edges of your abdomen, it will help you to raise the stomach.
Jump to A – Z yoga positions and its benefits.

Benefits of Sphinx Pose or Salamba Bhujangasan.

If you are a person who is suffering from several diseases, then Bhujangasan can remove all these diseases within a few days. So let’s see what are the benefits of Sphinx Pose or Bhujangasan;

health gif

Relieve Constipation.

Bhujangasan is very good for those who have digestion problems and it also beneficial for the problem of constipation and acidity. Moreover, it eradicate difficulty in excreta and keep your stomach cleaned.

Make Bones Flexible.

Through Bhujangasan you can keep your spinal cord strong and flexible. It also helps to strengthen the muscles of the chest, shoulders, arms and abdomen.(1)

Improve Blood Flow.

Regular practice promotes blood flow into the body and keeps you active. It remove irritability or anger.

Read Now: Top 7 Yoga Poses for Intermediates.

Remove Irregularity.

Bhujangasan eliminates the irregularity of menstruation in women.(2) In addition, it is also very helpful in protecting against diseases like asthma and stica.(3)

Relieve Back Pain.

Bhujangasan is very helpful in getting rid of back pain. It makes the bones of the spine flexible and relieve back pain.(4), (5)

Improve Posture.

It removes blood impurities in the back and tones the veins. This posture helps to create a positive connection between the brain and other organs of the body, which keeps you healthy.(6)

Beneficial for Kidney.

Bhujangasan keeps the kidneys of our body narrowed so that there is a stagnation of blood, which improves function of the kidney and keeps us healthy.(7)

In addition, it also keeps the lungs healthy and eradicate respiratory problems.

Apart from those health benefits it have several other benefits such as;

  • This posture stimulates the abdominal organs.
  • The practice of this posture helps to reduce stress and anxiety.(8)
  • Strengthened the nervous system.
  • It brings dilation to chest and shoulders.
Read Now: 6 Best Yoga Poses to Boost Immunity.

Follow-up Poses after Sphinx Pose or Salamba Bhujangasan.

You can do Viparita Shalabhasana after the Sphinx Pose or Salamba Bhujangasan.


Yoga has lot of benefits, but there is also some contradictory behind Bhujangasan. Let us know what precautions the person should take while doing Bhujangasan.

  • If one has ulcers, hernia and tuberculosis, he should not do Bhujangasan under any circumstances.
  • Those who have hypo thyroid problems, do this posture only after consulting the doctor.
  • If you have an injury in your abdomen or if you are an asthma patient, you should stay away from Bhujangasan.
  • The pregnant woman should not try to do Bhujangasan under any circumstances.
  • If you have a chronic injury or severe pain in your back, you should not do Bhujangasan at all.
  • Avoid this posture if you have pain in your ribs or wrists.
  • Do not practice this posture if there is a stomach operation.
  • Avoid if you have back injury and shoulder problem.
Read Now: 10 Essential Yoga Poses for Beginners at Home.

Frequently Asked Questions.

1. What muscles does the sphinx pose work for?

Sphinx pose mainly strengthen 7 muscle groups, like;

  • Lengthens the abdominal muscles.
  • Strengthen the spine.
  • Firms the buttocks.
  • Stretches and opens the chest, lungs and shoulders.
  • Pelvic floor muscles.
  • Biceps and Triceps.
  • Thigh muscles.

2. What is the difference between sphinx pose and cobra?

Sphinx pose and cobra pose have some difference in bending posture. Basically cobra pose is a part of Sun Salutation or Surya Namaskar. In Cobra pose we bend our back with slightly strong, however in sphinx pose we lift the belly with active legs.

Bottom Line.

Although practicing yoga is very beneficial for the body and mind, it is not advisable to try it in lieu of medicine. The practice of yoga postures will be very beneficial under the supervision of the instructor.

If there is a physical or mental defect, it would be very effective to do it under the supervision of a trainer. If there is a physical or mental defect, practice yoga only after the permission of the doctor.

You are requested to write your suggestions, feedback or health related questions in the Comment Box below or in Contact Us!

If you find this article useful and you understand that reading this article can benefit someone’s health, please share this article on your Facebook, Whatsapp or Twitter account by pressing the button below!

+8 Sources

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. Effects of hatha yoga exercises on spine flexibility in women over 50 years old; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339138/
  2. The Effect of Yoga on Menstrual Disorders: A Systematic Review; https://www.researchgate.net/publication/313815913_The_Effect_of_Yoga_on_Menstrual_Disorders_A_Systematic_Review
  3. The Role of Yoga in Bronchial Asthma; https://www.researchgate.net/publication/330166094_The_Role_of_Yoga_in_Bronchial_Asthma
  5. Yoga Therapy for Management of Neck and Low Back Pain; https://www.longdom.org/open-access/yoga-therapy-for-management-of-neck-and-low-back-pain-2157-7595-1000215.pdf
  6. How yoga can help attain a good posture; https://yourstory.com/2017/10/yoga-can-help-attain-good-posture/amp
  7. Effects of 6 months yoga program on renal functions and quality of life in patients suffering from chronic kidney disease; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5225742/
  8. Effect of yoga on mental health: Comparative study between young and senior subjects in Japan; https://www.ijoy.org.in/article.asp?issn=0973-6131;year=2011;volume=4;issue=1;spage=7;epage=12;aulast=Gururaja




We don’t spam! Read our privacy policy for more info.

Share with your loved ones! ❤

Leave a Comment

Let's Know Yoga By Taking This Quiz & Earn Exciting Rewards!

1 / 10

The United Nations designated 2015, June 21st as the annual "International Day of Yoga". What was the reason behind it?

2 / 10

What is the purpose of a counter-pose in yoga?

Namasbey Yoga

3 / 10

Why do we recite the Shanti Mantra at the beginning of each class?

Yoga For Spine Alignment

4 / 10

What is the 'yogic' definition of health/swastha?

5 minute morning yoga

5 / 10

What is a mudra?


linga mudra

6 / 10

What is the name of this yoga pose?

7 / 10

Which yoga pose is not a relaxing yoga pose?

Dragon pose

8 / 10

Surya Namaskar is considered to be a complete practice for the body and helps in stretching almost all the major muscles. How many single asanas does one round of Surya Namaskar (left and right) in total include?

Positive Effects of Surya Namaskar

9 / 10

The yoga philosophy believes _________________ to be the most important facet of health.

10 / 10

Which one is not a shatkarma cleansing technique?

Your score is

The average score is 0%


Are You Eating Healthy, Know By Taking This Quiz & Earn Exciting Rewards!

1 / 10

Which food group should you eat the most of each day?

green oats

2 / 10

Malnutrition means

ideal-body weight

3 / 10

Which food group does cereal belong to?

Steamed Rice Vs Fried Rice

4 / 10

Which nutrient helps you grow and build strong muscles?

Why Dairy Bad For You

5 / 10

Which nutrient makes up most of your body?

Sinful Nutrition Where Every Veggie Has A Dark Side

6 / 10

Foods containing starch and carbohydrates are important because

How To Eat 300 Grams Of Carbs A Day

7 / 10

Which nutrient provides you with your first source of energy?


8 / 10

Fruit and vegetables are important because

Benefits of Fruit Tea

9 / 10

Why do we need to eat a balanced diet?

Plant Based Diet or Vegan Diet Types, Benefits and Mistakes

10 / 10

A balanced diet will help prevent

GM diet advantages and disadvantages

Your score is

The average score is 0%


Know How Much You Are Fit By Taking This Quiz & Earn Exciting Rewards!

1 / 10

How many ligaments are in the foot?

2 / 10

The primary function of the Circulatory System is to supply body cells with materials and carry away products.

Sepsis and its complete dietary management

3 / 10

Myocardium is responsible for the pumping action of the

Take Care Of The Heart

4 / 10

What is the biggest part of the brain?


5 / 10

The Circulatory System controls the of the blood and throughout the body by means of the heart, blood and lymph.

heart risk Corona virus

6 / 10

The six dimensions in the Six Dimensions of Wellness model developed by Dr. Bill Hettler are independent of one another.

spirituality for beginners

7 / 10

Endocardium provides a smooth covering that lines the chambers of the heart.

8 / 10

The occipital lobe controls _________

Activities For Anxiety For Adults

9 / 10

Where is the parietal lobe located?

10 / 10

The Six Dimensions of Wellness must always be listed in the same order: Emotional, Intellectual, Occupational, Physical, Social, Spiritual.

Your score is

The average score is 0%


Exercise Your Brain By Taking This Quiz & Earn Exciting Rewards!

1 / 10

The beep test can measure an athlete's aerobic capacity?

Why Early Morning Cardio is the Best Way to Start Your Day

2 / 10

Which sport has a primary focus on muscular power?

straight leg deadlift

3 / 10

The range of motion of joints is


4 / 10

Which one is NOT a component of fitness?

corinna kopf onlyfans leaked

5 / 10

Which component would a marathon runner focus on?


nude running

6 / 10

Another term for aerobic capacity is

Which Outdoor Sport Can Combine Both Aerobic and Anaerobic Exercise

7 / 10

The agility test would be suitable for

How to Relieve Knee Pain Caused by Intense Workouts

8 / 10

Muscular endurance is the ability to exert a single maximal contraction.

Pulled Muscles

9 / 10

The 50-meter sprint test can indicate an athlete.


10 / 10

What component of fitness would be required for the splits or high kick?

corinna kopf onlyfans leaked

Your score is

The average score is 14%