McKenzie Press-Ups and Sphinx Pose
A face-down sequence of relaxation, sphinx pose, and McKenzie-style press-ups, balanced at the end with child's pose. It counters the forward bending piled up from sitting or sports played bent over and gives students a useful everyday tool.
How to play
- Lie face down on the yoga mat, arms by your sides, head turned to one side; relax your glutes and breathe for 1 minute.
- Sphinx: prop up on your forearms with elbows under shoulders, hips on the floor, glutes relaxed; hold for 1 minute breathing through your nose.
- Press-ups: hands under shoulders, straighten your arms to lift your upper body while your hips stay on the floor, 2 seconds at the top and a slow lower; 10 reps (2 min).
- Go back to sphinx for 30 seconds and notice whether your lower back feels looser.
- Balance it out: child's pose with arms stretched forward, 1 minute.
- Quick reflection (30 s): how many hours a day do you sit? When could you use this sequence?
Rules
- If pain shoots down a leg or gets worse in the back, stop and tell the teacher.
- Hips stay on the mat during press-ups.
- Glutes and legs stay relaxed; the arms do the work.
- Students with a diagnosed back injury follow their doctor's or physical therapist's guidance.
Variations
Easier
Stay in sphinx and do only 5 press-ups to half height.
Standard
Face-down relaxation, sphinx, 10 press-ups, and child's pose.
Harder
On press-ups, breathe out on the way up and hold 3 seconds at the top, letting the belly sink toward the floor.
Adaptations
- Limited mobility: seated back extension with hands on the lower back, lifting the chest toward the ceiling.
- Anxious or less confident students: keep eyes open and watch the teacher to follow the pace.
- Students with low arm strength: replace full press-ups with longer sphinx holds.
Learning goals
- Perform spinal extensions safely and with control.
- Offset long periods of sitting with extension exercises.
- Add a short posture routine to daily life.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
Keep reminding students that the hips don't move: many end up doing a push-up instead of an extension. It is useful after sessions with lots of forward bending, like cycling, rowing, or crunches.
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