YanvaYoga > Yoga Poses > Snake Pose

Snake Pose - Sarpasana

12.02.202313.02.2023

Snake Pose or Sarpasana (sar-PAH-sah-nah) is derived from two Sanskrit terms ‘sarpam’, which means snake, and ‘asana’ which means posture. The physical body in this posture is a close resemblance of a snake, hence the name.

Snake Pose unlike Cobra Pose (Bhujangasana), is an unsupported backbend, making it a challenging one for the core (abs) and lower back. This prone practice initially may seem hard on the back and lower abdomen, but with intelligent use of the pelvis, psoas, chest, and gluteus, the torso can be lifted to go gently in a backbend. The use of the arms with the engaging of the triceps and biceps keeps the body stable and in balance. In addition, the arms and shoulders help open the chest keeping the breathing process deep and slow, thereby supporting the body to remain stable, balancing on the upper thighs and pelvis.

Pose Detail

By Type: Chest Opening Yoga Poses, Strengthening Yoga Poses
Difficulty: Intermediate
Body Position: Prone Yoga Poses, Supine Yoga Poses

Step-by-Step Instructions

Step 1

Lay down on your belly (in what's called prone position) with your forehead flat to the mat.

Step 2

Clasp your hands together behind you, just above your tailbone.

Step 3

Point your toes and press the feet and heels together. Subtly take the inner thighs towards the sky. Lift your kneecaps to engage your quad muscles. Create one long, tight "tail" behind you.

Step 4

Press the tops of the feet down into the mat.

Step 5

Take a deep inhale and lift your head, chest, shoulders, and abdomen off the mat.

Step 6

Contract the back muscles and energetically send your clasped knuckles towards your feet.

Step 7

Simultaneously, push the energy through your sternum (or breastbone) forward to fully open the chest.

Step 8

Release your shoulders down your back, away from your ears.

Step 9

Hold for 8 breaths, or as long as feels comfortable.

Step 10

Slowly lower vertebra by vertebra.

Benefits and Contraindications

Benefits

Opens the chest and lungs

Gently stretches the shoulders

Strengthens the back

Improves posture

Contraindications

Stomach ulcer

Hernia

High blood pressure

Photo poses in different angles

Modifications, Props and Tips

Beginners due to a stiffened shoulder might be having difficulty in grasping the hand behind the body. So, by grabbing a rope or strap in a clasped fist, one can reach each other or by sliding the fist to the middle. However, regular practice gradually releases the stiffness from the shoulder.
Weak core muscles and lack of spinal flexibility make it harder to lift off the torso from the floor. So, beginners can rest their torso against the wall and can turn their head to either side with hands beside the waist. This will establish flexibility in the spine and stretch the core as well.
Practitioners find difficulty in keeping the final pose due to pressure on the abdomen. It makes snake pose uncomfortable in breathing. They place a pillow or bolster under their floating ribs. This will distribute the weight of the torso on the entire props and assist in breathing during the practice.