Sphinx Pose Salamba bhujangasana

1 min
30 score
4 kcal
Sphinx Pose
hourglass-icon 1 min
asana miniature
01:03
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

Favorable effect

  • Strengthens the back muscles
  • Improves spinal mobility
  • Calms the mind
  • Stimulates digestion

Contraindications

Pregnancy

Technique of execution

Come into lying face down position. Lift your chest up slightly, and place your forearms in front of you. Keep your elbows under your shoulders and your feet together. Press your arms into the floor, activating your abdominal muscles. Push your chin forward slightly. Keep your back muscles tense. Breathe evenly. Then bring your chest back 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.

Upload date:2024-04-18T20:17:19+03:00

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.

Where can I meet

Lesson search
Challenges

Sphinx Pose occurs 50 times in 50 lessons

Theme Title Time
Blood Pressure 30 min
Blood Pressure 20 min
Immunity
Immune Boost 15 min
15 min
Immunity
Immune Boost 20 min
20 min
Immunity
Immune Boost 25 min
25 min
Immunity
Immune Boost 30 min
30 min
Immunity
Immune Boost 45 min
45 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Waist
Slim Waist 60 min
60 min
Menstruation
Female Period 90 min
90 min
Liver
Healthy Liver 25 min
25 min
Liver
Healthy Liver 30 min
30 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Aging 10 min
Aging 20 min
Aging 10 min
Aging 15 min
Aging 20 min
Blood Pressure 60 min
Blood Pressure 90 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Sports
Post-Run 90 min
90 min
Traveling
Post Roadtrip 60 min
60 min
Traveling
Post Roadtrip 90 min
90 min
Weight Loss 90 min
Varicose Veins 60 min
Varicose Veins 90 min
Habits
Quit Smoking 90 min
90 min
Energy 20 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Depression 60 min
Sex 60 min
Relax 15 min
Relax 20 min
Relax 25 min
Relax 30 min
Relax 45 min
Relax 60 min
Relax 90 min
Energy 90 min

Sphinx Pose occurs 75 times in 78 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 4, 7, 9
4 w. 4, 7, 9
Flexibility
Flexible Body in 28 Days 4 w.
Day: 21, 23, 28
4 w. 21, 23, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 17
4 w. 17
Back
Healthy Spine in 28 Days 4 w.
Day: 2, 14, 15, 16, 17
4 w. 2, 14, 15, 16, 17
Stress
Anti-Stress in 28 Days 4 w.
Day: 4, 17, 23
4 w. 4, 17, 23
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 4, 11, 20, 25
4 w. 4, 11, 20, 25
Back
Royal Posture in 28 Days 4 w.
Day: 3, 13, 15, 23, 28
4 w. 3, 13, 15, 23, 28
Abs
6-Pack in 28 Days 4 w.
Day: 7, 8, 9, 16, 19, 21, 22, 23, 26, 27, 28
4 w. 7, 8, 9, 16, 19, 21, 22, 23, 26, 27, 28
Meditation 2 w. 4, 6, 7, 9
Flexibility
Yoga Start in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 6, 7, 8, 9, 10, 11, 12, 13, 14
2 w. 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 6, 7, 8, 9, 12, 13, 14
2 w. 6, 7, 8, 9, 12, 13, 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3, 4, 5, 7
1 w. 3, 4, 5, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 7, 15, 20, 21
3 w. 7, 15, 20, 21
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 10, 23
4 w. 10, 23
Waist
Slim Waist in 28 Days 4 w.
Day: 9, 15, 16, 17, 22, 23
4 w. 9, 15, 16, 17, 22, 23
Arms
Strong Arms in 28 Days 4 w.
Day: 11, 15
4 w. 11, 15
Glutes 4 w. 14
Relax
Relaxation in 28 Days 4 w.
Day: 7, 8, 9, 11, 13, 14, 15, 16, 17, 19, 21, 22, 23, 25, 26, 28
4 w. 7, 8, 9, 11, 13, 14, 15, 16, 17, 19, 21, 22, 23, 25, 26, 28
Depression 2 w. 1, 6, 8
Abs
6-Pack in 14 Days 2 w.
Day: 1, 3, 4, 5, 10, 11, 14
2 w. 1, 3, 4, 5, 10, 11, 14
Stress
Anti-Stress in 14 Days 2 w.
Day: 1, 3, 8, 14
2 w. 1, 3, 8, 14
Waist 2 w. 1, 3
Energy
Cheerful Morning in 14 Days 2 w.
Day: 7, 8, 10
2 w. 7, 8, 10
Back
Royal Posture in 14 Days 2 w.
Day: 11, 12, 13
2 w. 11, 12, 13
Back
Healthy Spine in 14 Days 2 w.
Day: 12, 13, 14
2 w. 12, 13, 14
Relax
Relaxation in 7 Days 1 w.
Day: 5
1 w. 5
Arms
Strong Arms in 7 Days 1 w.
Day: 2
1 w. 2
Sleep 1 w. 4
Energy 1 w. 2
Relax
Relaxation in 14 Days 2 w.
Day: 2, 5
2 w. 2, 5
Immunity 2 w. 6, 7
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 13, 14
3 w. 13, 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 8, 10, 15, 21
3 w. 8, 10, 15, 21
Depression
Overcoming Depression in 21 Days 3 w.
Day: 8, 13, 15
3 w. 8, 13, 15
Sleep 3 w. 4
Back
Royal Posture in 21 Days 3 w.
Day: 18, 19, 20
3 w. 18, 19, 20
Abs
6-Pack in 21 Days 3 w.
Day: 8, 10, 11, 12, 17, 18, 21
3 w. 8, 10, 11, 12, 17, 18, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 2, 14, 15, 17
3 w. 2, 14, 15, 17
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 11, 13, 14, 16
3 w. 11, 13, 14, 16
Waist
Slim Waist in 21 Days 3 w.
Day: 8, 10
3 w. 8, 10
Arms 3 w. 2
Relax
Relaxation in 21 Days 3 w.
Day: 5, 9, 12
3 w. 5, 9, 12
Back
Healthy Spine in 21 Days 3 w.
Day: 19, 20, 21
3 w. 19, 20, 21
Habits 3 w. 17
Habits
Quit Smoking in 28 Days 4 w.
Day: 16, 20, 25
4 w. 16, 20, 25
Habits 1 w. 1
Habits 3 w. 3
Habits
Stop Drinking in 28 Days 4 w.
Day: 2, 8
4 w. 2, 8
Energy
Static complex in 14 days 2 w.
Day: 2, 9, 10
2 w. 2, 9, 10
Energy
Static complex in 21 days 3 w.
Day: 4, 10, 16
3 w. 4, 10, 16
Energy
Static complex in 28 days 4 w.
Day: 2, 5, 8, 11, 13, 15, 26
4 w. 2, 5, 8, 11, 13, 15, 26
Stress 1 w. 6
Stress 2 w. 13
Stress 3 w. 6, 16
Stress 4 w. 6, 10
Back 1 w. 1, 2
Back 2 w. 13
Back 4 w. 10
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 30, 34, 40, 46, 62, 67
12 w. 30, 34, 40, 46, 62, 67
Split
Side split in 28 days 4 w.
Day: 4, 24
4 w. 4, 24
Split
Side split in 35 days 5 w.
Day: 13
5 w. 13
Weight Loss 2 w. 9
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5, 20
3 w. 5, 20
Weight Loss 4 w. 1, 5
Joints
Hip Opening in 21 Days 3 w.
Day: 6, 9, 20
3 w. 6, 9, 20
Harmony 2 w. 6
Harmony
Inner Harmony in 21 Days 3 w.
Day: 4, 17
3 w. 4, 17
Harmony 4 w. 27
Cardio 1 w. 3
Productivity 5 w. 25
After Pregnancy 4 w. 5, 22
Neck 1 w. 3
Neck 2 w. 2
Neck 4 w. 12

Details of the exercise

Category
Face Down Poses
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
4
Stamina
7
Focus
5
Strength
6
Mobility
5
Balance
3

Popularity 103 out of 442

Rarely used
in ready-made lessons
50 lessons
Often used
in ready-made courses
78 challenges

Where can I meet

Lesson search
Challenges

Sphinx Pose occurs 50 times in 50 lessons

Theme Title Time
Blood Pressure 30 min
Blood Pressure 20 min
Immunity
Immune Boost 15 min
15 min
Immunity
Immune Boost 20 min
20 min
Immunity
Immune Boost 25 min
25 min
Immunity
Immune Boost 30 min
30 min
Immunity
Immune Boost 45 min
45 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Waist
Slim Waist 60 min
60 min
Menstruation
Female Period 90 min
90 min
Liver
Healthy Liver 25 min
25 min
Liver
Healthy Liver 30 min
30 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Aging 10 min
Aging 20 min
Aging 10 min
Aging 15 min
Aging 20 min
Blood Pressure 60 min
Blood Pressure 90 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Sports
Post-Run 90 min
90 min
Traveling
Post Roadtrip 60 min
60 min
Traveling
Post Roadtrip 90 min
90 min
Weight Loss 90 min
Varicose Veins 60 min
Varicose Veins 90 min
Habits
Quit Smoking 90 min
90 min
Energy 20 min
Energy 30 min
Energy 45 min
Energy 60 min
Energy 90 min
Depression 60 min
Sex 60 min
Relax 15 min
Relax 20 min
Relax 25 min
Relax 30 min
Relax 45 min
Relax 60 min
Relax 90 min
Energy 90 min

Sphinx Pose occurs 75 times in 78 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 4, 7, 9
4 w. 4, 7, 9
Flexibility
Flexible Body in 28 Days 4 w.
Day: 21, 23, 28
4 w. 21, 23, 28
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 17
4 w. 17
Back
Healthy Spine in 28 Days 4 w.
Day: 2, 14, 15, 16, 17
4 w. 2, 14, 15, 16, 17
Stress
Anti-Stress in 28 Days 4 w.
Day: 4, 17, 23
4 w. 4, 17, 23
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 4, 11, 20, 25
4 w. 4, 11, 20, 25
Back
Royal Posture in 28 Days 4 w.
Day: 3, 13, 15, 23, 28
4 w. 3, 13, 15, 23, 28
Abs
6-Pack in 28 Days 4 w.
Day: 7, 8, 9, 16, 19, 21, 22, 23, 26, 27, 28
4 w. 7, 8, 9, 16, 19, 21, 22, 23, 26, 27, 28
Meditation 2 w. 4, 6, 7, 9
Flexibility
Yoga Start in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 6, 7, 8, 9, 10, 11, 12, 13, 14
2 w. 6, 7, 8, 9, 10, 11, 12, 13, 14
Flexibility
Yoga Start in 14 Days 2 w.
Day: 6, 7, 8, 9, 12, 13, 14
2 w. 6, 7, 8, 9, 12, 13, 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 3, 4, 5, 7
1 w. 3, 4, 5, 7
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 7, 15, 20, 21
3 w. 7, 15, 20, 21
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 10, 23
4 w. 10, 23
Waist
Slim Waist in 28 Days 4 w.
Day: 9, 15, 16, 17, 22, 23
4 w. 9, 15, 16, 17, 22, 23
Arms
Strong Arms in 28 Days 4 w.
Day: 11, 15
4 w. 11, 15
Glutes 4 w. 14
Relax
Relaxation in 28 Days 4 w.
Day: 7, 8, 9, 11, 13, 14, 15, 16, 17, 19, 21, 22, 23, 25, 26, 28
4 w. 7, 8, 9, 11, 13, 14, 15, 16, 17, 19, 21, 22, 23, 25, 26, 28
Depression 2 w. 1, 6, 8
Abs
6-Pack in 14 Days 2 w.
Day: 1, 3, 4, 5, 10, 11, 14
2 w. 1, 3, 4, 5, 10, 11, 14
Stress
Anti-Stress in 14 Days 2 w.
Day: 1, 3, 8, 14
2 w. 1, 3, 8, 14
Waist 2 w. 1, 3
Energy
Cheerful Morning in 14 Days 2 w.
Day: 7, 8, 10
2 w. 7, 8, 10
Back
Royal Posture in 14 Days 2 w.
Day: 11, 12, 13
2 w. 11, 12, 13
Back
Healthy Spine in 14 Days 2 w.
Day: 12, 13, 14
2 w. 12, 13, 14
Relax
Relaxation in 7 Days 1 w.
Day: 5
1 w. 5
Arms
Strong Arms in 7 Days 1 w.
Day: 2
1 w. 2
Sleep 1 w. 4
Energy 1 w. 2
Relax
Relaxation in 14 Days 2 w.
Day: 2, 5
2 w. 2, 5
Immunity 2 w. 6, 7
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 13, 14
3 w. 13, 14
Stress
Anti-Stress in 21 Days 3 w.
Day: 8, 10, 15, 21
3 w. 8, 10, 15, 21
Depression
Overcoming Depression in 21 Days 3 w.
Day: 8, 13, 15
3 w. 8, 13, 15
Sleep 3 w. 4
Back
Royal Posture in 21 Days 3 w.
Day: 18, 19, 20
3 w. 18, 19, 20
Abs
6-Pack in 21 Days 3 w.
Day: 8, 10, 11, 12, 17, 18, 21
3 w. 8, 10, 11, 12, 17, 18, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 2, 14, 15, 17
3 w. 2, 14, 15, 17
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 11, 13, 14, 16
3 w. 11, 13, 14, 16
Waist
Slim Waist in 21 Days 3 w.
Day: 8, 10
3 w. 8, 10
Arms 3 w. 2
Relax
Relaxation in 21 Days 3 w.
Day: 5, 9, 12
3 w. 5, 9, 12
Back
Healthy Spine in 21 Days 3 w.
Day: 19, 20, 21
3 w. 19, 20, 21
Habits 3 w. 17
Habits
Quit Smoking in 28 Days 4 w.
Day: 16, 20, 25
4 w. 16, 20, 25
Habits 1 w. 1
Habits 3 w. 3
Habits
Stop Drinking in 28 Days 4 w.
Day: 2, 8
4 w. 2, 8
Energy
Static complex in 14 days 2 w.
Day: 2, 9, 10
2 w. 2, 9, 10
Energy
Static complex in 21 days 3 w.
Day: 4, 10, 16
3 w. 4, 10, 16
Energy
Static complex in 28 days 4 w.
Day: 2, 5, 8, 11, 13, 15, 26
4 w. 2, 5, 8, 11, 13, 15, 26
Stress 1 w. 6
Stress 2 w. 13
Stress 3 w. 6, 16
Stress 4 w. 6, 10
Back 1 w. 1, 2
Back 2 w. 13
Back 4 w. 10
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 30, 34, 40, 46, 62, 67
12 w. 30, 34, 40, 46, 62, 67
Split
Side split in 28 days 4 w.
Day: 4, 24
4 w. 4, 24
Split
Side split in 35 days 5 w.
Day: 13
5 w. 13
Weight Loss 2 w. 9
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 5, 20
3 w. 5, 20
Weight Loss 4 w. 1, 5
Joints
Hip Opening in 21 Days 3 w.
Day: 6, 9, 20
3 w. 6, 9, 20
Harmony 2 w. 6
Harmony
Inner Harmony in 21 Days 3 w.
Day: 4, 17
3 w. 4, 17
Harmony 4 w. 27
Cardio 1 w. 3
Productivity 5 w. 25
After Pregnancy 4 w. 5, 22
Neck 1 w. 3
Neck 2 w. 2
Neck 4 w. 12
Урок 193 ( Sphinx Pose )

1 / 1 асан
asana
01:03
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00