SnakeSave PDF
Sarpasana
sar-PAH-sah-nah
Strengthens spine and back
Massages abdominal organs, strengthens heart
How to perform Snake
- Lie on your stomach. Bring your legs and feet to touch. Clasp your hands behind your back and rest your forehead on the floor.
- Peel your head and chest from the floor with an inhale. Reach your hands toward your feet.
- Hold the pose and take slow, deep breaths.
- Lower with an exhale and release your hands.
Alignment cues
- Bring legs and feet together
- Draw shoulder blades together and back
- Keep neck in line with spine
- Press tops of feet into floor
Avoid this pose if you have high blood pressure or heart conditions.
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Snake (Sarpasana in Sanskrit) is beginner yoga pose that belongs to the back bends category. This asana targets middle back / lats, spine and upper back & lower traps, and also involves abs and shoulders muscles. Snake massages abdominal organs, strengthens heart; strengthens spine and back and also . Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards on Amazon!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
Coach or trainer? Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
