Sarpasana / Snake Pose

yogawithroshan July 25, 2022 5:28 am
Sarpasana or the Snake Pose.

Sarpasana or Snake Pose is an intermediate prone pose that is similar to Bhujangasana.

Sanskrit Name and Meaning of Snake Pose

  • Sanskrit Name – Sarpasana
  • Pronounciation – Sir-Paah-Suh-Nuh
  • Meaning
    • Sarpa – Snake

Note – There’s no need to strain yourself by doing more than what you can. It will do more harm than good. Seek expert guidance if you’re unsure about anything.

Step-by-Step Instruction

  1. Lie flat on your stomach, leg straight, and feet together. Chin on the floor.
  1. Hands behind your back. Interlock your fingers. Roll the shoulders back and bring shoulder blades together and open up the chest.
  1. Inhaling raise your chest up and arch your back. Try to look up if possible. Hold for five breaths or as long as is possible.

Tips for Beginners

  1. For Steps 1-3 – Don’t forget to flatten your feet.
  1. For Step 3 – Roll your shoulders backward.

Modifications and Props

  1. For Beginners – Keep your legs apart.
  1. For Neck Pain – Keep on looking straight instead of looking up.


  1. Balasana / Child’s Pose
  2. All other forward bending poses


  1. Refrain from the pose in case of hyperthyroidism, hernia, ulcers, pregnancy, and Intestinal tuberculosis.
  2. Be careful if you have high blood pressure and heart conditions.


  1. Opens up the chest, abdomen, and shoulders.
  2. Strengthens the spine and back muscles.
  3. Helps in correcting the posture.
  4. Helps with gynecological problems as it tones the uterus and ovaries.
  5. Therapeutic asana for sciatic nerve pain and asthma.

Feel free to tell us or ask us anything about the pose. For more, keep on browsing Yoga Memo.


  • References from Asana Pranayama Mudra Banda by Swami Satyananda Saraswati

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