Snake Pose

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Sarpasana

Sarpasana (snake pose) is one of the preliminary practices that prepares a practitioner for advanced backward bending movements. As the name suggests, this posture resembles a snake that is ready to strike, its upper body lifted to confront a life threatening situation. Similarly, when practicing this asana, the upper body of the yogi is lifted up to strengthen the back and trunk muscles, enabling stability of posture and a strong torso.

Techniques:

• Lie flat in prone (face down) position on the floor
• Rest the forehead on the floor, keep the legs straight and the feet together
• Stretch the toes out, with the upper feet touching the floor
• Interlock the fingers of both hands behind the buttocks
• This is the starting position
• Keep the elbows straight and inhale as you lift the arms behind the back
• Using the back muscles, slowly raise the head, shoulders and chest
• Try to lift the upper trunk off the floor, up to the navel
• Keep the arms up behind the back, parallel to the floor
• Hold for a moment and release with exhalation
• Release the arms as well and rest in a prone position
• Repeat for the required number of rounds

Contra-indications:

• Sciatica
• Severe back conditions
• Slipped disc
• Hernia

Benefits:

• Improves the flexibility and strength of the neck and shoulders
• Strengthens the back muscles, especially in the lower back
• Develops strength in the abdominal muscles