Snake Pose

Sarpasana

Snake Pose

What is Snake Pose?

Snake pose, or sarpasana in Sanskrit, is a mild yet strengthening backbend. Lying supine, the practitioner interlaces their fingers on their back and lifts their head and chest from the floor, using their back strength to stay lifted. It's an excellent pose to pair with cobra pose (bhujangasana) for both strengthening and stretching action.

Instructions

  • Lie on the stomach with the legs together.
  • Interlace the fingers on the back.
  • Inhale and lift the head and chest from the floor. At the same time, reach the hands toward the feet.
  • Breathe while holding the pose.

Cautions

  • Look toward the floor if there is neck pain.

Benefits of Snake Pose

  • Strengthens the back
  • Gently stretches the shoulders 
  • Improves posture
  • Opens the chest and lungs

Snake Pose Details

Sanskrit Name
Sarpasana
Pronunciation
sar-PAH-sah-nah
Pose Level
Beginner
Drishti
Nasagre (Tip of the nose)
Pose Type
Backbends, Chest Openers, Strength
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