Enjoy a lovely back stretch, improve posture, strengthen the spinal muscles, & more in Snake Pose!
Snake Pose (Sarpasana) doesn’t necessarily get a lot of air time for such an easy pose, but it’s a great beginner-level pose to help strengthen the spinal and lower back muscles, while opening the chest and shoulders.
This pose helps to relieve upper back pain and improve posture, and it’s a great preparatory pose to help you build strength before learning Locust Pose. It helps to strengthen the upper back, lower back, spine and glute muscles, while stretching the abdominal muscles, chest, and upper back. It is also thought to improve lung function, relieve constipation, boost the immune system, and stimulate the internal organs.
For a slightly more challenging version of the pose, you may place your palms on the backs of your thighs instead of clasping your hands together.
Those with recent neck, shoulder, back, or wrist injuries, carpal tunnel syndrome, hernia or who are pregnant or have recently given birth should avoid this pose until healing is complete.
How to Do Snake Pose:
Lie face down on the mat with your feet hip-width apart and your arms resting by your sides, palms facing up.
Interlace your hands behind your back and press the tops of your feet into the mat. Inhale, lift your chest. Exhale, draw your shoulders back. Keep the gaze forward or slightly downward to avoid compressing the back of your neck.
Hold the pose for 3-5 deep breaths, in and out through your nose.
To release the pose, slowly lower your torso down to the mat, unclasp your hands, rest one cheek on the mat and rock your hips from side to side to release your lower back. You may wish to rest for a few breaths in Child’s Pose to counter the stretch, or you can move on to the next pose in your sequence.
Learn more at Yoga15.com…
