backpain.ai
Prone Press-Up (Cobra)Restore the natural curve of your lumbar spine.
Child's PoseDecompress your lumbar spine with gravity doing all the work.
Sphinx Pose
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
The gentlest backbend in the book: propped on forearms, the lower back curves softly while the floor carries your weight. The missing rung between resting flat and a fuller press-up.
How to do it
- Lie on your stomach, legs extended, tops of the feet on the floor.
- Prop yourself on your forearms, elbows under your shoulders, palms flat and forward.
- Let your chest lift and your lower back settle into a gentle, supported arch.
- Stay 30–60 seconds, breathing slowly, then lower down.
Common mistakes
- Shrugging into the ears — press the floor away and keep the neck long.
- Clenching the glutes hard — the shape should feel supported, not gripped.
Take care
- If the lower back pinches, walk the elbows further forward to reduce the arch — or rest flat.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: a guided session every day — your moves, your order, your pace, with every session logged.
Related moves
Prone Press-Up (Cobra)Restore the natural curve of your lumbar spine.Child's PoseDecompress your lumbar spine with gravity doing all the work.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.