Yin Yoga · Beginner

Sphinx

Sphinx yin yoga pose
Save this pose

At a glance

Hold
3–5 minutes
Level
Beginner
Target areas
lower backsacrumspine
Meridians
kidneyurinary bladderstomachspleen
Props
bolsterblanket
Counterpose
Child's Pose, moved into slowly · A few gentle, breath-paced rounds of arching and rounding the back (not your deepest)

Time your hold

Three soft ticks and a bell when you're done, so you can close your eyes and stop watching the clock.

How to do it

  1. Lie on your belly and prop yourself up onto your forearms, elbows a little ahead of your shoulders.
  2. Notice your lower back. If the sensation feels too strong, slide the elbows further forward to lower the chest; if you want more, draw them back beneath you.
  3. Let the legs be heavy and soft. Keeping them apart deepens the low-back sensation; drawing them together spreads it more evenly along the spine.
  4. Relax the buttocks, soften the shoulders down away from the ears, and breathe down into the belly.
  5. Find your edge — about 60–80%, a clear stretch through the front of the body but never forcing. Then let the shape do the work and be still.

Why practice it

Before you go

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Take care

  • Ease off — or come out — at any sharp sensation in the lower back. This is a backbend, and sharp pain is a stop signal.
  • Approach cautiously with a sensitive lower back or tight sacrum: rest lower on the ribs with the elbows slid forward, or simply lie on the belly.
  • If pregnant, avoid pressing the belly into the floor — support the pelvis and forearms with bolsters.
  • Skip it if you have a headache.

Coming in & out

Into the pose

  • From lying on your belly, prop up onto the forearms.

Out of the pose

  • Come out slowly: lower the chest to the floor and turn the head to one side to rest. Sliding one knee up toward the hip can ease the lower back.

Common questions

How long do you hold Sphinx in Yin Yoga?

Most people hold Sphinx for 3–5 minutes. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.

Is Sphinx suitable for beginners?

Yes. Sphinx is a beginner-friendly Yin pose — approachable and easy to support. Work at about 60–80% of your edge, breathe, and read the cues and cautions on this page before you begin.

What does Sphinx stretch?

Sphinx mainly works the lower back, sacrum and spine. A gentle backbend that restores the natural curve of the lower back — the very curve that long hours of sitting tend to flatten.

Do you need props for Sphinx?

You don't have to, but a bolster or blanket can make Sphinx more comfortable and help you relax into the hold. Props in Yin aren't a shortcut — they let you stay longer and soften more deeply.

What's the difference between Sphinx and Seal?

Sphinx rests on the forearms for a gentle backbend that most people can hold comfortably. Seal straightens the arms and lifts the chest higher for a deeper compression in the lower back. Sphinx is the doorway into this family; Seal is the deeper room once Sphinx feels easy.

Is Sphinx safe for your lower back?

Sphinx is one of the gentler Yin backbends and easy to adjust. The lower-back sensation is a compression, so keep it comfortable rather than sharp — slide your elbows forward to lower the chest if it feels too strong. Support the pelvis with a bolster if you're pregnant, and skip it with a headache.

Practice it

In a routine

Gentle Beginner Yin 19 min · A gentle 19-minute beginner Yin Yoga routine — simple, well-supported shapes with an easier option in every pose, and a built-in hold timer. No props, no experience needed. Morning Wake-Up 21 min · A gentle 21-minute morning Yin routine to wake the body — soft backbends, an easy twist and gentle hip openers, with a built-in hold timer. Heart & Chest Opener 24 min · A 24-minute heart and chest opening Yin Yoga routine — gentle, supported backbends for the chest, shoulders and upper back, with a built-in hold timer. All levels.

More classes like this

Yin Yoga for Lower Back Every class in the library for this part of you

In a class

Full-Body Yin Yoga 90 min · A calming 90-minute full-body Yin class — melting heart, dragon, frog, sleeping swan and more, held long and slow. Class 1 of the weekly series, with an easier and a deeper option in every pose. 30-Min Yin Yoga for Sleep 30 min · A calming 30-minute full-body Yin practice to help you wind down for sleep — Day 1 of the 30-Day Bedtime Challenge. Slow, gentle, and made to be done in the evening. Movie Night Yin 90 min · A 90-minute full-body Yin class with a playful movie-night theme — long, deep stretches from shoelace to sphinx to build body awareness and quiet a busy mind. All levels.

Related poses

Seal Seal is a deeper yin backbend with straight arms that tones the lower-back curve. Learn the cues, hold time, props and the cautions that matter. Melting Heart Melting Heart is a yin shoulder and chest opener that melts the upper back toward the floor. Learn the cues, hold time, props and cautions. Saddle Saddle is a deep yin reclining backbend over the heels, opening the thighs and lower back. Learn the cues, hold time, props and the vital knee cautions. Child's Pose Child's Pose is a grounding Yin Yoga rest that gently opens the lower back and hips. Learn how to practice it, plus cues, props and cautions. Supported Bridge Supported Bridge is a passive yin backbend with a block under the sacrum, a gentle mild inversion. Learn the cues, hold time, props and cautions.

Put it all together

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