Yoga India Foundation

Sarpasana (Snake Pose)– Benefits, Adjustment & Cautions

Sarpasana or Snake Pose has similar effects to Bhujangasana. In addition, Sarpasana helps to correct the posture and has a profound strengthening effect on the back muscles.


1.     Lie flat on the stomach with the legs straight and the feet together

2.     Interlock the fingers and place the hands on top of the buttocks

3.     Place the chin on the floor

4.     This is the starting position

5.     Raise the chest as far as possible from the floor

6.     Push the hands further back and raise the arms as high as comortable

7.     Imagine the arms are being pulled from behind

8.     Raise the body as high as possible without straining

9.     Squeeze the shoulder blades together and look forward


Benefits of Sarpasana:

  • Helps to correct the posture
  • Opens the chest
  • Strengthens the back muscles
  • Corrects rounded shoulders
  • Improves and deepens breathing
  • Tones the ovaries and uterus
  • Stimulates the appetite
  • Alleviates constipation


People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practice this asana without the guidance of a competent teacher.

To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program.

How to Improve and Keep Growing

To be sure to practise the asana right and get the maximum physical and mental benefits, you should consider completing a  yoga teacher training. Yoga India Foundation offers Yoga Alliance registered yoga teacher training courses in India  that allow you to expand your wisdom, grow and gain professional expertise.

Follow our current yoga students on their journey via Instagram: yoga_india_foundation 

Advance Your Yoga Practice

Are you curious to dive more deeply into asana, Pranayama and meditation? By joining a yoga teacher training in India at Yoga India Foundation, you get to take your knowledge and alignment to the next level. Study from the most authentic and experienced teachers who hold Master and PhD degrees in yoga and Ayurveda.
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