Sphinx to cobra waves

Mobilityeasyrepsno equipment

Prone backbend flow: from sphinx (forearms on the floor, elbows under shoulders, chest lifted) the palms press and the elbows straighten so the chest peels up into cobra, the spine extending gradually from the upper back down; then the body lowers back to sphinx. Pelvis and legs stay on the floor.

How to do it

1. Lie face down, legs straight hip width with the tops of the feet on the floor.
2. Sphinx: forearms on the floor parallel, elbows under the shoulders, chest lifted, gaze forward.
3. Bring the palms flat under/just in front of the shoulders, press down and gradually straighten the elbows, lifting the head first, then chest, then upper belly so the spine arches segment by segment (cobra).
4. Hips, front of the pelvis and legs stay on the floor; shoulders down away from the ears; straighten only as far as the low back allows.
5. Lower in reverse back to the forearms (sphinx) and repeat.

Muscles worked

Supporting: lower back