This move is one of my all-time favorite core exercises because you can go slowly and deliberately and really feel what’s going on. Plus, you get a really nice chest and shoulder opener in the process.
If you’ve never done this one before, make sure to go slowly and methodically for maximum benefit.
Let’s Do It
- From forearm plank, come onto your belly. Keep your elbows under your shoulders and your forearms extended on the ground, palms flat on the ground.
- Roll your shoulders back and extend your chest forward into sphinx pose.
- Gaze straight ahead.
- Inhale and expand more in your chest, feel your belly button.
- Slowly exhale, start to drop your gaze toward your belly. As you do, lift your belly off the ground, then your hips and then your thighs until you’re in a kneeling forearm plank.
- For an extra challenge, tuck your toes under and lift your knees into full forearm plank.
- Inhale in forearm plank.
- Exhale, begin to slowly roll down onto your thighs, hips, belly, lifting your gaze and returning to sphinx.
- Continue through three to five rounds, moving slowly with your breath and feeling the articulation of your spine the whole way up and down.
Here’s Susan Leslie giving a fantastic demonstration of Sphinx Roll Up for us. Susan is a gifted kids yoga and vinyasa yoga instructor. She teaches at Soul Wednesdays at 4:30 and a kids class at Barre Energy on Thursdays at 4 p.m. If you have elementary-aged kids, Susan’s class is a wonderful way to immerse your kids in a playful yoga practice.
I hope you’re having fun with this month of core! I certainly am enjoying it. Please let me know if you have questions, comments, ideas. I love to hear your feedback! Come to Soul at 9 a.m. and/or 4:30 and practice with me!