Snake Pose

Sarpāsana

Snake Pose
CategoryBackbends TypeStrength LevelIntermediate Hold30 sec MusclesBack, Shoulders, Legs BreathingInhale to lift the chest, then breathe evenly

How to do it

  1. EnterLie on your belly with your legs together, palms beside your chest, and elbows hugging your ribs. Inhale, lift your chest slightly, and raise your hands off the floor, forearms parallel to the floor.
  2. HoldKeep the lift low and let your back do the work, not your arms. Hold your forearms off the floor, parallel to it, and draw your shoulder blades together.
  3. ExitExhale, lower your chest and forehead to the mat, and relax your back.

Benefits

Strengthens the muscles along the spine without using the arms, and improves posture.

Cautions

  • Pregnancy
  • Lower back injuries
  • Acute abdominal conditions

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Child's Pose Child's Pose Beginner

Where it appears

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