Sarpasana (सर्पासन)

Sarpasana (सर्पासन), or Snake Pose, is a prone backbend in yoga that gets its name from the way the body resembles a snake rising up. It is often compared to Bhujangasana (Cobra Pose), but the key difference is that Sarpasana is a more unsupported backbend, using the muscles of the back and core rather than the arms for support.

How to do Sarpasana

  1. Starting Position:
     Lie flat on your stomach with your legs extended straight and feet together. Your chin should be resting on the floor.
  2. Hand Placement:
     Interlock your fingers behind your back and place your hands on top of your buttocks. Keep your arms straight.
  3. Engage and Lift:
    Inhale and, using the strength of your lower back and glutes, gently raise your chest and head off the floor. Squeeze your shoulder blades together.
  4. Deepen the Backbend:
    As you lift, push your clasped hands further back toward your heels. This action helps to open the chest more fully and deepen the backbend.
  5. Hold the Pose:
     Gaze forward, keeping your neck in a comfortable position. Hold the pose for as long as it feels comfortable, breathing slowly and rhythmically.
  6. Release:
    Exhale and slowly lower your chest, head, and arms back to the starting position. Release your hands and relax your body, perhaps turning your head to one side.

Benefits of Sarpasana

  • Strengthens the Back:
    This pose has a profound strengthening effect on the muscles of the back, particularly the lower back.
  • Improves Posture:
    By strengthening the back and opening the chest, Sarpasana helps to correct rounded shoulders and improve overall posture.
  • Enhances Flexibility:
    It increases the flexibility of the spine.
  • Opens the Chest:
    The pose provides a deep stretch to the chest and shoulders, which can improve lung capacity and breathing.
  • Tones Abdominal Organs:
    The gentle compression on the abdomen stimulates the digestive organs, which can aid in digestion and relieve issues like constipation.
  • Reduces Stress:
    Like many yoga poses, Sarpasana can help to release tension and stress stored in the body.

Contraindications of Sarpasana

Avoid or modify this pose if you have:

  • Back Injuries:
    If you have severe back pain, a herniated disc, or any other significant spinal injury.
  • High Blood Pressure or Heart Conditions:
    The backbend and chest opening can be strenuous.
  • Recent Abdominal Surgery or Hernia:
    The pressure on the abdomen may be harmful.
  • Pregnancy:
    This pose is not recommended for pregnant women as it puts pressure on the abdomen.
  • Stomach Ulcers:
    The compression on the abdomen can be problematic.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Spinal Erector Muscles:
These muscles run along the spine and are crucial for extending the back and maintaining the backbend.

Gluteus Maximus:
The glutes are engaged to help lift the legs and stabilize the pelvis.

Trapezius and Rhomboids:
These muscles in the upper back and shoulders are contracted to pull the shoulder blades together, which helps to open the chest.

Core Muscles:
The abdominal muscles are engaged to protect the lower back and support the pose.

Deltoids and Triceps:
The muscles of the shoulders and back of the arms are used to pull the clasped hands toward the feet.