The sphinx yoga pose is an ideal pose for deep back bends and perfect relaxation. People often get into the position of the pose while relaxing on the bed or reading a book without even realizing it. This is why, they also feel strain in the back after coming out of the position.
Practicing sphinx yoga poses more mindfully can save you from unexplainable strains. Sticking to the basics will allow you to avoid potential mistakes and misalignments that leave the body aching. You can learn the details or practice with certified trainers to make sure you are not over or underdoing it.
Scroll down into the details of this article to get your hands on mistakes and misalignments to watch out for in the sphinx pose and stick to the best practices to secure more positive outcomes.
Top 5 Mistakes and Misalignments in Sphinx Pose
The sphinx yoga pose is among the easiest yoga poses that beginners can practice easily. The pose is beneficial for back stretch, chest opening, and numerous other aspects. However, typical mistakes and misalignments in the pose hinder the benefits as well as lead people to injuries.
Here are the most common mistakes and misalignments in the sphinx pose that you need to watch out for to secure the actual benefits of the pose.
1. Collapsed Shoulders
Collapsed shoulders are the first and foremost mistake in sphinx yoga pose practice. The pose requires the practitioners to lie on their stomachs, lift the torso, and balance the elbows right under the shoulders. The shoulders must stay perfectly spaced and actively engaged. Maintaining the pose requires strength and also creates pressure.
Therefore, most people collapse their shoulders which bars them from added pressure. However, it undermines the overall pose and position. In addition to limiting benefits, it might also cause injuries. Due to such issues, people often join a hot yoga studio downtown and practice under the guidance of certified trainers, and reach the maximum potential of the pose.
2. Squeezed Shoulders
Squeezed shoulders are the next common mistake in a sphinx yoga pose that you need to watch out for. The purpose of the pose is to offer a deeper backbend which will become impossible if you squeeze up your shoulders. Instead of hiding your neck between the shoulders and ears, make sure to elongate it and keep the shoulders and ears fully stretched.
You also need to be careful and not make your shoulders tense as it will hinder the elongation of the spine. Keep the shoulders relaxed but in place, so the neck, chest, and back are equally stretched and contribute to the overall purpose of the pose.
3. Arched Back
Arched back is another typical mistake in a sphinx yoga pose you must avoid. The pose requires stretching the back while pressing the stomach into the floor and keeping the chest off the floor. It creates a little pressure on the back but it is completely normal and you need to bear with it.
Some people give in to the pressure and arch their backs. They lower the chest into the floor instead of keeping it above the floor. It might offer you a little relief during the pose, however, will strain your back in the long run. It might also cause injuries. So, do not look for temporary comfort and stick to the basics of the pose if you have started practicing it.
4. Too Close Elbows
Too-close elbows are another typical mistake in a sphinx yoga pose you must try to avoid. The pose requires the practitioners to place the elbows right under the shoulder blades. It helps create the perfect balance to bear the weight of the upper body.
However, some people place their elbows too close to each other which hinders overall balance. It also makes it difficult for them to carry the weight of their body. Too close placement of elbows can strain the wrists and leave you with injuries. So, be mindful of the tiniest requirements and fulfill them to secure the best outcomes of the pose as well as avoid injuries.
5. Bent Knees
Bent knees are the last mistake and misalignment in the sphinx yoga pose you need to watch out for. While lying on your stomach and lifting your head and torso off the floor, you must spread the legs too. The upper side of the feet should be on the floor and the heels pointed upward. Doing so will naturally lift your feet a little above the floor.
You do not need to deliberately bend and push your knees into the ground. If you still do so, be prepared to deal with knee strain which can make it difficult for you to walk. Make sure to stick to the requirements and guidelines of the pose. You can even join a yoga studio if practicing alone is challenging for you and learn from the experts.
Do You Want To Practice The Sphinx Pose Perfectly?
If yes, stick to the basic guidelines of the pose and try not to deviate from them. If you are not confident about that, enroll in yoga classes to practice with experts and secure maximum benefits.
Read more: Exploring the Benefits of Yoga in Pain Management and Relief
