As with any of these poses, listen to your body: if there is any pain, come out. You want a steady tugging or tension feeling, the kind that makes you want to groan. Also remember that this is a Yin style of doing this pose, so do not force or push; you want to relax into it.
Sphinx poseThis is an extension pose for your spine; in other words, a backbend. Stage 1 is called Baby Cobra.
Arms bent, elbows tucked by your ribs, hands just in front of your shoulder heads.
Fingers are spread for good energy flow.
Head, shoulders, and collar bones lifted off the mat.
Relax your butt and leg muscles.
If that is quite easy and you'd like a deeper backbend, go to Stage 2, which is Sphinx.
Spread the fingers for good energy flow.
Tops of the feet are relaxed on the mat.
Relax your butt and leg muscles. They will want to help hold you up, but you want the muscles and ligaments along your spine and in your low back to do the work. You might have to remind yourself off and on throughout the hold to relax the larger muscles that keep wanting to take over. In time, you will strengthen your low back.
Keep your head in line with your spine; imagine a triangle on the floor in front of you. Your two hands are at opposite ends of the base. Draw an imaginary line from each hand to the point of the triangle which is where your gaze falls, and then close your eyes and breathe.
Notice a delicious stretch or tugging along the abdominal tissues and in the front of the hips.
Remember Bernie Clark's mantra: If you're feeling it, you're doing it. Breathe in and out slowly and steadily maybe to a count of 3 or 4 on each inhale and exhale, and hold here for 3 minutes if you can. However, you can work up to 3 minutes; there is no need to start there, but you can also hold for 5 if you like. Use your timer on your phone so you can close your eyes and go into your body, noticing the sensations.
There is a second arm position you might like, and one I've been preferring of late. This is the way Sarah Powers does Sphinx:
Here's what it looks like from the front:
If you want to deepen this pose, simply spread your legs apart to the sides of your mat.
SealWing your hands out so the thumbs point to the top of your mat. Push into your palms, straightening your arms as you do so, rising up even higher than in Sphinx.
|MacGyver must've said something funny here or else poor gut-tormented-by Clindamycin Rocco might have farted...yeah that happens sometimes in yoga classes LOL|
drape down into the shoulder girdle in a bit of a hunch. Try both. Then pick the one you feel you need. Each one differs slightly in sensation, so get in tune with those sensations in your body. Close your eyes. Breathe. You can even deepen this pose by spreading your legs apart as in Sphinx. Those of you with super-flexible spines might like to bend your legs up touching your toes to the back of your head! Hold this one for 3-5 minutes, or maybe less. Come out as before, and be still as before.
Think of how often (or not) we do backbends as adults. Uh huh.... Kind of like how often we sit on the floor cross-legged, right? Are you remembering to spend 5 minutes a day while you watch the news, or while you do handwork in the evening sitting with your legs crossed? Your hips will thank you!
I have the flimsy finished for my Uncle Frank! Ha: Frank's flaming orange finished flimsy! Love figures of speech. That one is alliteration. ;-)
Tish suggested maybe some white on white? And before I even knew of his flaming orange favourite, I kept getting a feeling and a phrase (gosh the f-words, lol, just abound here!) "black tie affair"...so I knew I wanted there to be black and white in it as a nod to musicians and conductors, of which he is both. So that is why you see a little black and white, and some music-themed fabric in there. More details when I have a finish which should be by the end of Sunday!
There are scraps from a variety of projects, Aidan's "Radiance", my "Three-Quarter Patch Tote", Dayna's "Mariner's Compass", Callum's "Shift", a loose jumper-style dress I made in the early 2000s, in that wonderful rich eggplant, that I never wore because it made me look pregnant, along with various stash pieces. Ah the joys of having an ample stash, and shopping within it! Year of the stash, yeah baby!
I found this rather interesting:
|Photo courtesy of Janette Kahil of Old Wooden Palette|
Remember my Benartex fat quarter bundles, sent to me for recommending friends to receive their e-magazine? I used two of them in this quilt!