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Snake Pose

  • Sarpasana

Sarpasana (Snake Pose) is an intense variation of Bhujangasana(Cobra Pose). Both Bhujangasana and Sarpasana have similar effects. Additionally, Sarpasana strengthens the back muscles significantly and aids in posture correction. It has been demonstrated that this asana increases testosterone. Sarpasana aids in managing stress and fatigue. Sanskrit terms 'sarpam', which means snake and 'asana', which means posture, are the origin of the pose known as snake pose or sarpasana. The name comes from the fact that the physical body in this position closely resembles a snake. Unsupported backbending makes Snake Pose difficult for the core and lower back.

Steps to do Seated Snake Pose / Sarpasana

  • Lie flat on the stomach with the legs straight and the knees together.
  • Interlock the fingers and place the hands on the buttocks.
  • Inhale and raise the chest as far as possible from the floor and as though pulling the hands backwards, palms facing the head. Keep breathing in the posture.
  • Exhale and relax in Makarasana(Crocodile Pose).

Tips for beginners

  • If you have someone to support you, your hands can be held and stretched by someone for better back bend. 
  • Practising Bhujangasana and marjari asana dynamically will strengthen your back for Sarpasana.


  • Strengthens back muscles.
  • Improves the posture and deepens the breath.
  • Relieves constipation.
  • Tones the ovaries and uterus.

Watch out for

Avoid this asana in case you are suffering with any of these:

  • Pregnancy.
  • Peptic Ulcers.
  • Hernia.
  • Abdominal surgery.



  • Sarpasana has no variation as it would dilute the benefits of asana. 
  • You can however perform this asana as a part of aerial yoga.