How To Do & Muscles Worked

sphinx pose
(Salamba Bhujangasana)

The sphinx pose is all about opening up the front of the thighs and releasing the hip flexor and ab region. It’s a great pose for people who sit all day and experience tightness, snapping, or pinching at the front of their hip. As well as anyone who has more of a rounded posture.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Sphinx pose

Primary Muscles

Hip Flexors

Secondary Muscles


Exercise Type

Yoga icon

How to do sphinx pose (Salamba Bhujangasana) Properly

Step by Step Guide

Begin lying on your stomach on a mat propped up onto your forearms. Be sure the front of the pelvis is touching the ground, abs are pulled in toward the spine, and shoulders are relaxed down away from the ears.

Hold for about 30-seconds. Keep the torso upright and chest open by engaging the scapula.

Relax and repeat for the desired reps.

Common Mistakes

A common mistake is not keeping the hips extended - pushing down into the mat. If you allow the hips to flex (as they naturally want to) and raise up off the mat, you are no longer fully lengthening those hip flexors. So squeeze the glutes, and press the pubic and pelvis bones down into the mat the entire time.


Animation of how to do Sphinx pose