PA-0176
At a glance
A deeper progression of Sphinx, straightening the arms and placing the hands wider, creating more compression through the low back. It's a really more intense version, and it deserves the same passive quality as Sphinx, now supported by straight rather than bent arms.
“Let the arms hold you up, and let everything else go slack.”
Essence
The straight arms here are doing the structural work of holding the shape, and the rest of the body, particularly the low back and legs, should stay completely passive within that support. This isn't a stronger version of Cobra Pose. It's a deeper passive compression, and treating it as an active pose changes what it's actually offering.
Intention
To deepen the passive low back release found in Sphinx, straight arms creating more compression, the rest of the body staying fully passive.
What this pose develops
Physical
- •Deeper passive lumbar compression and release
- •Connective tissue release along the front of the spine
- •Shoulder and wrist support under a sustained, gentle load
Mental
- •Sustained stillness in a more intense passive backbend
- •Discernment about whether this deeper version is appropriate today
Teaching concepts
- •Screening for low back sensitivity before suggesting this progression over Sphinx
- •Cueing complete passivity through the low back and legs, the arms alone providing structure
How to practise
- 1From Sphinx, or lying on the belly, bring the hands wider than shoulder-width, roughly where they'd fall in a wide Cobra Pose.
- 2Begin straightening the arms, lifting the chest higher than Sphinx offers.
- 3Let the low back and legs stay completely passive, the arms alone supporting the shape.
- 4Settle in for a shorter duration than most yin poses, given the increased intensity, breathing steadily.
- 5Come down slowly and rest.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Arms straight, providing the structural support for the shape.
- •Low back and legs stay passive, no active engagement.
- •Shoulders relaxed away from the ears despite the arms bearing weight.
Breath
A slow, natural breath, though the increased compression here may make that more noticeable than in Sphinx.
Teacher’s eye
Screen for low back sensitivity before suggesting this pose over Sphinx. This is a more intense compression, and it's not automatically the "next step" for every student. Sphinx alone remains a complete practice for many.
Student practice
Reflect after practising:
- •This is a deeper compression than Sphinx, not just a stronger-looking version. If your low back has any sensitivity, Sphinx may be the better choice for you today.
- •Let the arms hold the structure. Everything else can stay soft.
Common movement strategies
Rather than mistakes, you may notice:
- •Build comfort and familiarity with Sphinx over several sessions before progressing to this deeper compression.
Modifications
- •Sphinx as a complete substitute for anyone with low back sensitivity or newer to backbending sensation.
Completion check
- ✓Lower down slowly to rest on the belly, pausing before moving into the next pose.
Related poses
Prerequisites
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
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