Sarpasana (Snake Pose): Basics, Steps, Benefits & More
Sarpasana (Snake Pose) unlike Cobra Pose (Bhujangasana), is an unsupported backbend, making it more challenging to balance the pose on the lower abdomen and pelvis.
An intermediate-prone yoga pose is considered a preposition for Bhujangasana or cobra pose, which have almost identical benefits. In classical yoga, Sarpasana falls under the category of backward bending positions, which are considered asanas and active postures.
Sarpasana Basics
| Sanskrit Pronunciation | Sarpasana (sar-PAH-sah-nah) |
| Meaning | Sarpa = snake / asana = pose |
| Pose Type | Backbending, Chest Openers, |
| Pose Level | Intermediate-level posture |
| Style of yoga | Iyengar yoga |
| Other Names | Snake Pose |
| Stretches | Hamstring Muscles, thighs, Pelvic Muscles, glutes, buttocks, Hip flexors, shoulder, fingers, core, neck |
| Strengthening | The back |
| Duration | 30 second to 3 minutes |
Anantasana Meaning
Sarpasana is an intermediate-prone spine pose similar to Bhujangasana (cobra pose). Sarpa means “snake” in the ancient Sanskrit language, and asana means “posture” or “posture”.
The practice of Sarpasana begins in a prone position with the chin on the ground. Arms back (elbows straight) and fingers intertwined. The practitioner then lifts the chest while pulling the hands toward the heels to deepen the back.
Sarpasana is one of such asanas under the basic category where we prepare ourselves for forwarding bending postures. As a word of caution before attempting deep backward bending, we must take proper care of our spine while performing these exercises as it is a very delicate structure made up of many ligaments, nerves, connective tissues, discs, and muscles. Is. The anatomy of this structure is a variation that allows us to move in multiple dimensions while performing various tasks and at the same time it is possible to maintain all of our sensory and motor functions.
However, Sarpasana yoga asana is not given much attention. But due to its many benefits, it will soon become one of your favorite asanas. Typically there are more stretching and pushing movements than other yoga postures.
Practice Guide For Snake Pose
The practice guide to perform Snake Pose serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.
Preparatory Poses
This gentle backbend requires a few preparatory poses to open the shoulders and side intercostal muscles. that is
Steps to Do Snake Pose
- Sarpasana is a lying position, so to do it, lie down on your stomach and keep your arms straight, legs together and forehead on the floor.
- Keep the legs straight, touching each other and the soles of the feet should be upwards and the toes of the feet should be together.
- Stretch the heels and toes backwards and keep in mind that the legs remain straight and do not bend at all from the knees. Both heels and toes were mixed.
- Now take both your hands back just above the hips and interlace your fingers.
- Take a deep breath, hold it in and begin to lift your torso up, first the head and then the rest of the body.
- Use your core and back muscles to assist with the lifting here. You can also adduct your hips if necessary.
- Make sure the feet remain on the ground, only the torso will be lifted.
- As you reach the final position, continue to inhale while contracting the shoulder blades and extending the arms as far forward as possible.
- Breathing can be difficult here because the diaphragm is under pressure. Follow the natural rhythm and take shallow breaths here to settle into the pose.
- Hold for at least 15 seconds and then exhale as you release the muscles and return to a prone position.
Follow Up Poses
To relieve the backbending effect practise these follow up poses.
Snake Pose Benefits
There are various benefits of Sarpasana. Not only does it provide physical benefits, it has mental and medical benefits as well.
Stretches, Strengthens, Lengthens
Unlike Bhujangasana, in Snake Pose, where the arms and hands support the backbend action, the backbend challenges the balance of the body. This gentle backbend Strengthens the back and stretches the shoulders, chest, and arms as well as tones the bum and legs.
Chest, Diaphragm and Breath
In the final position the weight of the body is supported over the abdomen, pushing the diaphragm towards the chest. This, in turn, pressurizes the air within the lungs and helps open dormant alveoli, improving both carbon dioxide removal and oxygen intake.
Corrects the Round Shoulder
Sarpasana expands and opens the chest, which along with deep breathing re-establishes spinal alignment resulting in correct rounded shoulders.
Spine flexible
Regular practice of Sarpasana provides relief in back pain, arms, shoulders and legs become strong. The spine becomes flexible and strong.
Overcomes Digestive Ailments
Practicing Sarpasana can provide instant relief from the problem of indigestion. The prone position of Sarpasana puts pressure on the stomach, which re-awakens the dormant cells of the stomach. The pressure on the abdominal region, gives a massaging effect on the digestive organs, and makes the organs easier to function.
Reproduction of semen
Even in prematurely completely impotent humans, the qualities of puberty (such as reproduction of semen etc., re-stimulation in the loose sex organs etc.) After doing Sarpasana, it is necessary to do the opposite asana i.e. Shalabhasan for some time. Shalabhasana has a special effect on the genitals and mooladhara chakra.
Precautions
- Those who have stomach ulcer or have undergone stomach surgery should not do this asana.
- Patients suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should practice this asana as per the advice of a yoga teacher.
- Those who have more problems of high B.P. or are dizzy, should avoid.
Conclusion
Sarpsana is an asana which is effective for the overall health and well being of a person. It improves posture by adjusting the alignment of the spine, expanding the inner region of the lungs, and flexing.
Keep in mind that in Sarpasana, the upper part up to the navel rises and in Shalabhasana, the lower part of the navel rises. Complementing while starting Sarpasana or Shalabhasana, do Kumbhakasana, which means drawing the breath in and holding it in the abdomen.
