S P H I N X + S E A L…these Yin Yoga postures are two of my favourites. Both poses are an extension for the spine, but held in a passive way.
As Bernie Clark would describe these two posture, if you’re looking at the counterpart pose in the Yang world, it would be the cobra posture, or even upward facing dog. But because the posture is held passively in stillness and for time, the “Yin” variation has a different name to differentiate itself and its intention of getting into the deeper connective tissues (2015).
Seal is a deeper version of sphinx, both generally target the same area of the body, the lower lumbar. I love these poses, especially for helping to nourish the spine, and more specifically release the entire spine as it offers a deep compression for the lower lumbar and eventually tension release for the entire spine can be felt.
I have herniated discs in my lower lumbar and I find for me this posture allows me to give some much needed attention and nourishment to that area. Especially if I’ve been sitting a lot at work or travelling in a car or hey even binge watching Netflix on a coach that might not have the best lumbar support or keeping you in a “perfect posture”. Sphinx and seal can be an amazing counter for this as they both are considered back extensions rather than putting our spine into flexion. Most of days we are in a flexion state especially when we sit.
Let’s talk about how to get into the pose, there are many ways you can deepen this posture. See the section on different variations you can try with props. But before we begin…
Keep in mind practice with intention and attention and only hold as long as you can still be breathing calmly and staying relaxed in the targeted area, which is the spine in this case!
Pain is not gain in Yin Yoga!
Also to note only do this pose if you do not feel pain (pain can be defined as pinching, stabbing, numbing, stinging or warming sensations), because if you feel pain, back out right away. Only progress into a deeper version of the pose if you lose sensations (the dully achy feeling of the targeted area). If you are feeling a dull achy feeling keep in relative stillness, anywhere from 3-5mins (if not longer). It is so important with anything to do with the spine to really be mindful and move slowly in and out of the postures and again come out if you feel pain. Pain is not gain in Yin Yoga.
Physical & Mental/Mindful benefits of Sphinx + Seal pose:
spine/back extension
can be a very deep compression and stimulation of the sacral-lumbar arch, specifically between the L2 and L3 vertebrae
releases tension along the whole spine
the seal variation the stomach may get a nice stretch, tension release
the meridian line that gets deeply stimulated is the urinary bladder (because of the spine) and also the kidney
Stimulating urinary bladder meridian helps keep the mind open, receptive and clear
When kidney line is stimulated this can help with fear and lead one to have more wisdom
How to get into Sphinx + Seal?
Come to rest on your belly and forearms
legs and feet can either be together or a part, try either or to see what works best for you
elbows relatively positioned under your shoulders, aim to create a 90 degree in the elbows
ground your hands with palms facing down and forearms into the earth
actively push into the forearms and hands to keep from collapsing into the shoulders. Keep the neck long
allow the head to either stay up or place the forehead on a block if you’re finding it hard to keep the shoulders from collapsing and/or keep the neck long
notice your lower back/sacral lumber region, try to relax the muscles in that region
Next...
keep the belly relaxed, aim for taking the belly button towards the floor (not actually but you get the idea)
keep the gluteal muscles relaxed and legs
Tip: If you find it hard to relax the glutes engage them and release the muscles to help them relax, repeat as desired!
Caution: make sure to not feel any pain as described above
hold posture anywhere from 3-5mins (if not longer)
progress to a deeper variation, by coming into SEAL pose, by walking your hands towards your body, elbows past your shoulders (towards the body) and then push into your hands to be able to straighten the arms and lift the belly off the floor
If you do try seal, you may feel a stretch on your stomach, and the lower lumber gets a deeper compression in the vertebrae. Seal is the deepest expression of sphinx, only proceed to this variation, if you lost sensation in the previous less intense version,
if you still feel a dull achy sensation, hold and stay
NOT deep enough? not feeling anything, either in seal or sphinx you can try bending your knees. See the images for inspiration on different ways to be in sphinx and eventually maybe even seal!
to come out, slowly come out and rest in crocodile pose (pictured below), your belly comes down to the earth, and your hands can stack on top of the other, to allow the forehead to rest down on
relax again completely, holding in stillness so you can feel the effects of the posture
when bringing back movement proceed with caution and move SLOW!
Sphinx + Seal with using props!
in Sphinx a block under your forehead can be placed to not have to hold that heavy head of yours up!
bolster placed under your ribs, to help keep you up if you’re finding it too hard being on your forearms, elbows and hands. Bolster can offer a softer surface to rest forearms on too
bolster can also offer a deeper expression if you don’t like the seal variation of propping yourself on your hands. the bolster can be placed under the belly in this case, to increase the compression in the low back
need a less intense variation than all of the above? Place your elbows further away from your body, to lessen the deep compression felt in the lower lumbar
need a more intense / deeper version? bring the elbows closer to the body to move into a deeper compression, but then you may just want to move into seal which is the deepest expression of this posture or try bending your knees too! this will increase the compression felt in the low back/sacral lumbar arch region
Counter Pose for Sphinx + Seal
crocodile pose is a great counter! As you can just lower down. Come to rest back on to your belly, release your arms and create a pillow for your head with your palms stacked. Relax and just observe the effects of the posture(s)
from Crocodile pose (as pictured) feel free to try to windshield wiper the legs back and forth while your forehead rests down on your palms
another way is to lay on your back in corpse pose / savasana to observe the effects of pose and longer hold if you want to get off the belly/front side of your body
As I always for counter poses move or don’t move, find what works for you, after you come out of a long held posture you will know what you prefer
Enjoy the deep release maybe even along your spine, and definitely in the sacral lumbar arch. If you practice sphinx and/or seal you’ll maybe even feel a little taller!
ALWAYS KEEP IN MIND when practicing Yin Yoga, become the OBSERVER, move SLOW and with ease, approach your edge rather than striving to go to some defined EDGE, don’t feel pressure to look like me or anyone else. Start your practice from within and ask yourself where do I feel it? What does it feel like? Is it painful? Or is it offering a nice release?
Practice with intention and attention as Bernie Clark would say and intuitively you will know. This doesn’t come easy, it comes with practice.
Namaste,
Marzena
Sources & Other Resources
Yin Pose Info taken from The Complete Guide to Yin Yoga (Bernie Clark, 2005) ✔️Yinyoga.com https://yinyoga.com/yinsights/sphinx-seal/
A great YouTube video from Bernie Clark on how to get into sphinx & seal and the pose explained ! It’s an oldie but a goodie https://www.youtube.com/watch?v=yxR3RF8lNPo