Beginnerbackbend
Sphinx Pose Variation
Bhujangasana Variation Arms Extended · भुजंगासन भिन्नता हस्त विस्तारित
Also known as: Extended Arms Cobra
Sphinx Pose Variation, also called Extended Arms Cobra is a classical yoga posture. Its Sanskrit name Bhujangasana Variation Arms Extended translates word-for-word as: Bhujanga (Cobra / Snake) · Asana (Pose). In this posture, the body opens the chest and stretches the entire front body. The posture works to strengthen and extend the back, open and strengthen the shoulders and engage the core. Opens the chest and shoulders. Improves posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and prenatal. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and wrist injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Strengthens the spine
- Opens the chest and shoulders
- Improves posture
- Relieves stress
- Stimulates abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Avoid full weight on extended wrists; use fists, forearms, or a wedge to keep the wrist in a neutral position.
Headache / Migraine
Physical exertion, inversions, and strong breath work can intensify an existing headache or trigger a migraine.
Avoid inversions and strong pranayama; rest in a supported, restorative posture with a cool cloth on the forehead.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
A rolled blanket under the thoracic spine opens the chest gently and supports the backbend, making it accessible as a restorative variation.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place the hands under the shoulders, elbows close to the body
- 2Press the pubic bone and tops of the feet into the floor
- 3Lift the chest using the back muscles, not pressing through the hands
- 4Roll the shoulders back and draw the shoulder blades together
- 5Keep the elbows slightly bent and close to the sides
- 6Gaze forward and slightly upward — keep the back of the neck long
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Lie prone with your legs straight and close together.
2. Place your hands on the floor in front of your shoulders, fingers spread wide.
3. Inhale, straightening your arms and lifting your head, chest, and abdomen off the floor.
4. Draw your shoulders back and open your chest.
5. Keep your neck relaxed, avoiding overextending your head back.
5 more steps remaining
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Frequently Asked Questions
Common questions about Bhujangasana Variation Arms Extended
What is Sphinx Pose Variation?
Sphinx Pose Variation, also called Extended Arms Cobra is a classical yoga posture. Its Sanskrit name Bhujangasana Variation Arms Extended translates word-for-word as: Bhujanga (Cobra / Snake) · Asana (Pose). In this posture, the body opens the chest and stretches the entire front body. The posture works to strengthen and extend the back, open and strengthen the shoulders and engage the core. Opens the chest and shoulders. Improves posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and prenatal. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and wrist injury should approach with care or consult a qualified teacher.
What are the benefits of Sphinx Pose Variation?
Strengthens the spine. Opens the chest and shoulders. Improves posture. Relieves stress. Stimulates abdominal organs.
Who should avoid Sphinx Pose Variation?
Avoid this pose if you have: Pregnancy, Back injuries, Carpal tunnel syndrome, Headache.
How many steps are in Sphinx Pose Variation?
Sphinx Pose Variation is practiced in 10 steps. Lie prone with your legs straight and close together.
Is Sphinx Pose Variation suitable for beginners?
Yes, Sphinx Pose Variation is a beginner-friendly pose suitable for all levels.
What props are needed for Sphinx Pose Variation?
You may use: blanket. Props make the pose more accessible and comfortable.
What poses should I do before Sphinx Pose Variation?
Prepare with: Bhujangasana, Supta Tadasana, Supported Setu Bandha Sarvangasana, Bhujangasana (with Bolster Support). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Bhujangasana Variation Arms Extended with other poses