Sphinx

How to do it

Lie face down on the floor. Place the forearms on the mat, palms down, elbows directly under the shoulders. Press the forearms into the floor and lift the chest. The hips, pelvis, and legs stay grounded — the lift is in the chest and upper spine. Tops of the feet press into the floor. Gaze stays forward and slightly down so the neck stays in line with the spine. Hold and breathe.

Why it's good for runners

The lumbar spine and anterior chain shorten over a day of sitting and a workout of running. Sphinx is the gentlest pose in the catalog that reverses both — propped on the forearms, the spine extends but the lower back never has to brace under load. As a long hold, it's the right backbend for runners who don't want to stress an already-tight low back.

Common mistakes

Don't push the hips off the floor or pop them up to bridge — Sphinx is grounded from the navel down. Don't crane the head back; the gaze stays soft and forward. And don't squeeze the glutes hard; let them stay relaxed so the back can extend.