SUPPORTED SPHINX
Supported Sphinx Pose
I like teaching Supported Sphinx Pose for a few reasons.
It gently opens the chest and improves posture.
Most clients find it accessible and enjoy it.
It provides the student instant feedback on their breath.
When people first learn yoga breathing, it can be difficult to ‘move’ the breath from the upper chest, down to the belly. Laying hands here (if reclining) or adding a prop against the belly (if prone) can be helpful.
In this case, the bolster provides resistance against the belly, and the student can feel the belly’s role in the inhale, and the exhale.
Like its sister pose, SPHINX, Supported Sphinx is a gentle back bend.
I’ve written a lot on here about poses which I feel are essential to longevity. Putting your spine in extension (for simplicity, defined as movement away from floor), as well as flexion (movement towards floor) are essential to maintain flexibility of your spine.
SPINE + BREATH = LIFE
A simple flow for your spine could be:
Table – Cat/Cow – Open Table Twist – Supported Sphinx or Sphinx – Child’s Pose or Puppy Pose
FYI: Supported Sphinx is similar to the McKenzie exercises, often prescribed by physical therapists for back pain and sciatica.
Let’s take a look at Supported Sphinx Pose.
DIRECTIONS
From a prone position, place a yoga bolster horizontally across your mat.
Adjust the bolster so it’s under your low belly and bottom ribs.
Prop your elbows under your shoulders, forearms will be about shoulder’s width apart. Arms roughly 90 degrees.
Palms face down, but experiment with palms up! (You may feel it’s more opening in the collar bones…)
WORK IN THE POSE
Release the shoulders away from the ears.
Lengthen the toes away from the hip creases.
Soften the tailbone down.
Allow the crown to float upwards.
BENEFITS
Opens the chest
Strengthens the spine
Improves posture
Lengthens the belly and rib cage
Firms the buttocks
CONTRAINDICATIONS
Pregnancy
Low back pain that increases with back extension
If you’re interested in learning yoga at home in 2026, feel free to contact me here. This is my 14 year teaching privately and I love helping people through yoga.
Namaste,
Catherine
(Visited 26 times, 1 visits today)
Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
Related Posts
Restorative Yoga vs Yin Yoga →
Supported Shoulder Stand →
Autumn Adrenal Restore →
