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Salamba Bhujangasana (Sphinx Pose) | Steps, Benefits & Contraindications

Salamba Bhujangasana(sphinx pose)

When we talk about yoga, there are many asanas that range from simple to difficult poses. It’s true that not everyone can handle the complicated ones. That’s why there are certain poses that are made for beginners or for those who find it hard to do the advanced poses. Today, we are going to discuss Salamba Bhujangasana or Sphinx Pose. As you practice this asana, you will feel a good stretch in your back muscles. This asana opens up the heart and will eventually make you feel stress-free. Let’s explore Salamba Bhujangasana in detail, learn its benefits and procedures, and discover how it can help you feel your best. 

Introduction to Salamba Bhujangasana (Niravalasana)

Salamba Bhujangasana or Nirvalasana, as the name suggests, comes from a Sanskrit word: Salamba, which means “Supported,” and Bhujanga, which means “Cobra or Snake.” This yoga asan opens up the chest and lungs and relaxes the spine and lower back. In English, this asana is known as the Sphinx Pose because the final posture resembles the mythological Egyptian creature that has the body of a lion and a human head. This yogaasan is perfect for beginners who cannot perform Bhujangasana yoga. Now, let us discuss the ultimate benefits of this Salama Bhujangasana in detail.

Benefits of Salmaba Bhujangasana or Niravalasana

Every yoga posture has its benefits, and Salamba Bhujangasana does, too. This easy back stretch is great for people just starting yoga and has lots of health benefits.

  1. Sphinx Pose opens up the chest, shoulder, and the abdomen,
  2. This yoga asana stretches the upper back, neck, and middle lower back.
  3. This asana also helps you relieve stress.
  4. Stimulates internal organs like kidneys and liver and maintains the overall functioning of the body.
  5. Salamba Bhujangasana also increases the heat in the body and is said to awaken Kundalini.

How to Do Salamba Bhujangasana: Step-By-Step Instructions

Though there are many benefits to this asana, it is necessary to know how to perform Salamba Bhujangasana. Check out the detailed steps to understand this asana more closely.

Step 1: First, lie on the ground or your yoga mat on your stomach. Keep your toes flat on the floor and rest your forehead on the ground.

Step 2: Now, you should keep your legs close so that your feet and heels touch slightly.

Step 3: Extend your arms in front of you, making sure that your palms are facing down and your arms are in contact with the ground.  

Step 4: Inhale and slowly lift your upper body to the navel region.

Step 5: Gently arch your back with your forearms supporting it and press your palms to the ground.

Step 6: Now, maintain the pose for a few breaths, ensuring that your feet are still together and keep your head up.

Step 7: To release the pose, exhale, bring your body back to the ground and relax.

Contraindications of Salamba Bhujangasana

Just like every coin has two sides, Salamba Bhujangasana has many benefits but also comes with its contraindications. Let’s discuss these contraindications in more detail.

  1. Individuals with severe injury to the spine should refrain from doing Sphinx Yoga Pose.
  2. People suffering from migraine or headaches are advised not to perform Salamba Bhujangasana.
  3. Elderly people who have a weak lower back should not perform the asana.
  4. Pregnant women are suggested to avoid performing this yoga posture.
  5. If anybody has recently undergone abdominal surgery, they should not perform Sphinx Pose.

Key Takeaways

At Yogasan, we are dedicated to providing you with all the information related to Yoga. We hope that you know everything related to Salamba Bhujangasana by now. Sphinx pose has many benefits for your body and mind. Practicing this asana and incorporating it into your daily life can help you stay healthy and strong and ultimately relieve stress. Always keep in mind what precautions Salamba Bhujangasana has and always listen to your body to avoid any kind of injuries. Take care! 

Frequently Asked Questions (FAQs)

How do you pronounce salamba bhujangasana?

Pronouncing Salamba Bhujangasana is quite easy. It is pronounced as Sa-lumb-aa-bhu-jung-aahs-uh-nuh, where salamba stands for supported, Bhujanga means Cobra or Snake, and Asana means Pose.