 Step
by Step
Lie on your belly, legs side by side.
Firm your tailbone toward your pubis and lengthen
it toward your heels. Then, rotate your thighs inwardly
by rolling your outer thighs toward the floor. This
helps broaden and lengthen your lower back and sacrum
(the downward-facing triangular bone at the back of
your pelvis) to protect it in a back bend.
Reach actively through your toes to the wall behind
you. As you move into the pose, be sure to continue
lengthening your tail toward your heels to protect
your lower back. Your buttocks should be firm but
not clenched. While your legs are active, your tongue,
eyes and brain should be quiet.
Now set your elbows under your shoulders and your
forearms on the floor parallel to each other. Inhale
and lift your upper torso and head away from the floor
into a mild backbend.
The final step to building a solid foundation in
Sphinx Pose is to bring awareness to your lower belly,
the area just above the pubic bone and below the navel.
Lightly draw it away from the floor to create a dome
that rounds up toward your lower back. This is very
subtle—no sucking in, hardening, or rigidity
required. This belly lift supports and distributes
the curvature of your backbend more evenly along the
length of the spine, soothing your lower back and
awakening your upper back.
Stay for five to 10 breaths, then exhale and slowly
release your belly and lower your torso and head to
the floor. Turn your head to one side. Lie quietly
for a while, broadening your back with each inhale,
and releasing any tension with each exhale. Repeat
once or twice more if you like. |
