Sarpasana – Snake Pose In Yoga

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Sarpasana - Snake Pose In Yoga, How to do Sarpasana - Snake Pose In Yoga, Benefits of Sarpasana - Snake Pose In Yoga, Precautions, & a note for yoga practitioners

Sarpasana (snake pose) is a part of the backward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. They are a part of postures that turn the body out to face the world. They are stimulating and extraverting. In this article, we will easily and comprehensively learn how to do Sarpasana – Snake Pose In Yoga, breathing pattern while doing this yoga pose, benefits of Sarpasana – Snake Pose In Yoga, its various variations, precautions, and notes for practitioners.   

How to do Sarpasana – Snake Pose In Yoga

  • Lie flat on the stomach with the legs straight and the feet together.
  • Interlock the fingers and place the hands on top of the buttocks. Place the chin on the floor.
  • This is the starting position.
  • Using the lower back muscles, raise the chest as far as possible from the floor.
  • Push the hands further back and raise the arms as high as is comfortable. Imagine the arms are being pulled from behind.
  • Raise the body as high as possible without straining.
  • Squeeze the shoulder blades together and look forward.
  • Hold for as long as is comfortable.
  • Slowly return to the starting position and relax the whole body. Release the hands and relax the arms by the sides of the body. Tum the head to one side.
  • This is one round. Practise up to 5 rounds.

Breathing pattern while doing Sarpasana – Snake Pose In Yoga

  • Inhale deeply and slowly in the starting position prior to raising.
  • Retain while raising and in the final position.
  • Exhale while lowering.


  • A good preparatory pose for bhujangasana. Contra-indications: People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practise this asana without the guidance of a competent teacher.
  • People with heart conditions and high blood pressure should not perform this asana.

Benefits of doing Sarpasana – Snake Pose In Yoga

  • Basically the same benefits as for bhujangasana; in addition sarpasana helps to correct the posture, particularly rounded shoulders, and has a profound strengthening effect on the back muscles.

Backward Bending Yoga Poses Series

Sarpasana – Snake Pose In Yoga is a part of the Backward Bending Yoga Poses Series. Backward bending poses and Sarpasana – Snake Pose In Yoga come under the intermediate level yoga poses. In case you are a beginner in yoga, you should explore the beginner group of yoga poses. These include  Pawanmuktasana seriesrelaxation postures in yogameditation postures in yogavajrasana group of asanasstanding asanasSurya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation).

Backward bending yoga poses are postures that turn the body out to face the world. They are also dynamic postures that move counter to gravity and, there­fore, require strength and energy to perform. The general benefits include stretching the abdominal muscles, toning, and strengthening the muscles controlling the spine.

The backward bending yoga pose series includes the following 13 yoga poses

  1. Saral Bhujangasana – Easy Cobra Pose In Yoga.
  2. Bhujangasana – Cobra Pose In Yoga
  3. Tiryaka Bhujangasana – Twisting Cobra Pose In Yoga
  4. Sarpasana – Snake Pose In Yoga
  5. Ardha Shalabhasana – Half Locust Pose In Yoga
  6. Shalabhasana – Locust Pose In Yoga
  7. Saral Dhanurasana – Easy Bow Pose In Yoga
  8. Dhanurasana – Bow Pose In Yoga
  9. Kandharasana – Shoulder Pose In Yoga
  10. Ardha Chandrasana – Half Moon Pose In Yoga
  11. Utthan Pristhasana – Lizard Pose In Yoga
  12. Setu Asana – Bridge Pose In Yoga
  13. Gomukhasana – Cow’s Face Pose In Yoga

We hope that through this article you were able to understand how to do the Sarpasana – Snake Pose In Yoga easily, its benefits, and precautions.

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Backward Bending Yoga Poses