Sarpasana – Snake Posture

By Prana Yoga | In All Yoga Postures, Back Bends, Core Strengthening | on June 29, 2014

Sarp = Snake



  • Lie flat on the stomach, with the chin on the floor.
  • Inter lock your fingers behind your back.
  • Inhale, use the lower back muscles, raise the chest as far as possible from the floor, keep the shoulders pulling away from the ears.
  • Stretch the hands further back, and raise the arms as high as is comfortable, squeeze the shoulder blades together and open up the chest.
  • Work on lifting the chest. Imagine someone is pulling your hands back.
  • Hold the position, keeping the breaths long and slow. Gradually increasing the time
  • Exhale and lower your body down.


  • Helps to correct the posture, particularly round shoulders.
  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Stimulates abdominal organs like liver and kidney, stimulates appetite, alleviates constipation.
  • Soothes sciatica
  • Therapeutic for asthma as it deepens breathing.
  • It tones the ovaries and the uterus and helps in menstrual and some other gynaecological problems.


  • Peptic ulcer,
  • Hernia,
  • Intestinal tuberculosis
  • Hyperthyroidism