Sphinx Pose Look Up

1. Starting Position:

   • Lie face down on the floor or mat.

   • Keep your legs extended behind you with the tops of your feet flat on the ground.

   • Your toes should be pointing straight back.

2. Hand Placement:

   • Place your elbows directly under your shoulders.

   • Forearms should be flat on the ground, with your fingers pointing forward.

3. Body Positioning:

   • Keep your hips and pelvis grounded.

   • Engage your abdominal muscles slightly to protect your lower back.

4. Lifting the Chest:

   • Inhale deeply as you gently lift your chest off the ground.

   • Press down through your forearms to support your lift.

   • Keep your neck long and relaxed as you lift your head and chest.

5. Look Up:

   • As you elevate, tilt your head back slightly to gaze upwards towards the ceiling.

   • Avoid straining your neck; only look up as far as comfortable.

6. Hold the Position:

   • Maintain this position for 15-30 seconds, breathing deeply throughout.

   • Feel the stretch in your chest, shoulders, and abdomen.

7. Returning to Start:

   • To exit the pose, slowly lower your chest back down to the ground.

   • Relax and turn your head to one side for a moment before getting up.

8. Repetition:

   • You can repeat this stretch 2-3 times, allowing for a brief rest in between.

Tips for Beginners:

• If you feel strain in your lower back, try to lower the height of your chest lifting.

• Ensure your elbows stay under your shoulders and avoid overarching your back.

• Keep your breaths smooth and controlled to enhance relaxation.