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Snake Pose [Sarpaasana]

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‘Sarpa ’ means snake. Sarpasana mimics the posture of a snake. It is one of the asanas falling under the basic category of backward bending postures preparing us for further advanced backbends.

Organising the Pose:-

  1. Lie down, prone on the mat with your hands straight by your side, legs together and forehead on the floor.
  2. Interlock your fingers and place your hands on your hips. Place the chin on the floor.
  3. Take a deep breath in and start lifting the torso up from the floor with first the head and then the rest. The legs are firm while being straight and contracted.
  4. Push the hands further back and raise the arms as high as is comfortable. Imagine the          arms are being pulled from behind.
  5. Raise the body as high as possible without straining. Squeeze the shoulder blades            together looking ahead. Hold for as long as is possible.
  6. Slowly return to the starting position and relax the body.


  • Inhale deeply and slowly in the starting position before raising the torso.
  • Retain the breath while rising in the final position and exhale on lowering.


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  • Strain the neck and shoulder areas.
  • Practice this pose if you have any heart conditions or high blood pressure.


  • Massages all the abdominal organs.
  • Strengthens chest and shoulders.
  • Strengthens the lungs and the heart.
  • Increases spine flexibility, prevents slip disk, indigestion, diarrhoea, diabetes, acidity and wind troubles.

This pose is a great preparatory posture for bhujangasana. In addition it helps to correct the posture, particularly rounded shoulders and has a great strengthening effect on the back muscles.


Neelanjana Bharadwaj- Yoga Expert





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