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Sphinx Pose
- Begin on belly with feet hips distance apart and forearms parallel and slightly ahead of the ribs
- Hands and elbows should be shoulder distance apart, with the elbows a very small amount in front of the shoulders
- Extend the big toes straight back and press down with all ten toenails to activate the quadriceps
- Spin the inner thighs to the ceiling (tobroaden the lower back) while firming the outer ankles into the midline (to prevent feet from sickling)
- Isometrically pull back with the forearms in order to draw the chest forward
- Coil the thoracic spine, pressing it towards the sternum to open the chest from behind
- Keep the back of the neck long and emphasize lifting the sternum vs lifting the chin
- Use exhales to press down with tops of feet and inhales to lift and open the chest
- Hold for anywhere from several breaths to a minute