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Sphinx Pose 2 Utthita pada salamba bhujangasana

: 1 min

: 52 score

: 4 kcal

Face Down Poses

Favorable effect

Strengthens the back muscles
Improves spinal mobility
Strengthens the hip muscles
Strengthens the glutes
Stimulates digestion

Contraindications

Pregnancy

Spinal injuries

Technique of execution

Come into lying face down position. Lift your chest up, and place your forearms in front of you. Keep your elbows under your shoulders. Now raise your right leg. Press your elbows into the floor, activating your abdominal muscles. Push your chin forward slightly. Breathe evenly. Then bring your right leg down to the floor. Raise your left leg. Press your elbows into the floor, activating your abdominal muscles. Push your chin forward slightly. Breathe evenly. Then bring your left leg down to the floor. Press your hands into the floor and sit back on your heels. Keep your back straight. Let your palms rest on your thighs.

What to do if it does not work out, as in the video

1

Lift your torso up as far as you feel comfortable.

2

Keep your belly relaxed and make sure your abdominal wall moves in sync with your breath.

3

Focus on keeping your neck and shoulders relaxed, gently pushing your shoulder blades towards the floor.

4

Focus on lengthening your spine, stretching upwards through the crown of your head.

Where can I meet

Lesson search

Challenges

Sphinx Pose 2 occurs 10 times in ready-made lessons

Theme	Title	Time
Kidneys	Healthy Kidneys 45 min	45 min
Kidneys	Healthy Kidneys 60 min	60 min
Kidneys	Healthy Kidneys 90 min	90 min
Aging	Yoga 75+ for Back Pain Relief 15 min	15 min
Weight Loss	Weight Loss II 25 min	25 min
Weight Loss	Weight Loss II 30 min	30 min
Weight Loss	Weight Loss II 45 min	45 min
Weight Loss	Weight Loss II 60 min	60 min
Weight Loss	Weight Loss II 90 min	90 min
Sex	Prolongation of pleasure 45 min	45 min

Sphinx Pose 2 occurs 17 times in ready-made courses

Theme	Title	Duration	Day
Stress	Anti-Stress in 28 Days 4 w. Day: 11	4 w.	11
Sleep	Healthy Sleep in 28 Days 4 w. Day: 3	4 w.	3
Weight Loss	Weight Loss in 21 Days 3 w. Day: 19	3 w.	19
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 7, 27	4 w.	7, 27
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 14	4 w.	14
Stress	Anti-Stress in 14 Days 2 w. Day: 2	2 w.	2
Glutes	Tight Butt in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Stress	Anti-Stress in 21 Days 3 w. Day: 9	3 w.	9
Glutes	Tight Butt in 21 Days 3 w. Day: 1, 2	3 w.	1, 2
Habits	Quit Smoking in 14 Days 2 w. Day: 8, 9, 12	2 w.	8, 9, 12
Energy	Static complex in 21 days 3 w. Day: 5	3 w.	5
Energy	Static complex in 28 days 4 w. Day: 25	4 w.	25
Stress	Release from anxiety in 14 days 2 w. Day: 7	2 w.	7
Harmony	Inner Harmony in 21 Days 3 w. Day: 9	3 w.	9
Harmony	Inner Harmony in 28 Days 4 w. Day: 2	4 w.	2
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 5	4 w.	5
Weight Loss	Slim Body in 28 Days 4 w. Day: 3	4 w.	3

Details of the exercise

Category

Face Down Poses

Mechanics

Static

Complexity

For Beginners

Duration

1 minute

Energy consumption

4 kcal

Popularity

363 out of 441

Where can I meet

Lesson search

Challenges

Sphinx Pose 2 occurs 10 times in ready-made lessons

Lesson	Duration
Healthy Kidneys	45 min
Healthy Kidneys	60 min
Healthy Kidneys	90 min
Yoga 75+ for Back Pain Relief	15 min
Weight Loss II	25 min
Weight Loss II	30 min
Weight Loss II	45 min
Weight Loss II	60 min
Weight Loss II	90 min
Prolongation of pleasure	45 min

Sphinx Pose 2 occurs 17 times in ready-made courses

Theme	Title	Duration	Day
Stress	Anti-Stress in 28 Days 4 w. Day: 11	4 w.	11
Sleep	Healthy Sleep in 28 Days 4 w. Day: 3	4 w.	3
Weight Loss	Weight Loss in 21 Days 3 w. Day: 19	3 w.	19
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 7, 27	4 w.	7, 27
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 14	4 w.	14
Stress	Anti-Stress in 14 Days 2 w. Day: 2	2 w.	2
Glutes	Tight Butt in 7 Days 1 w. Day: 1, 2	1 w.	1, 2
Stress	Anti-Stress in 21 Days 3 w. Day: 9	3 w.	9
Glutes	Tight Butt in 21 Days 3 w. Day: 1, 2	3 w.	1, 2
Habits	Quit Smoking in 14 Days 2 w. Day: 8, 9, 12	2 w.	8, 9, 12
Energy	Static complex in 21 days 3 w. Day: 5	3 w.	5
Energy	Static complex in 28 days 4 w. Day: 25	4 w.	25
Stress	Release from anxiety in 14 days 2 w. Day: 7	2 w.	7
Harmony	Inner Harmony in 21 Days 3 w. Day: 9	3 w.	9
Harmony	Inner Harmony in 28 Days 4 w. Day: 2	4 w.	2
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 5	4 w.	5
Weight Loss	Slim Body in 28 Days 4 w. Day: 3	4 w.	3

Reward

Flexibility

2

Stamina

12

Focus

10

Strength

14

Mobility

6

Balance

8