Prone Asanas


Snake Pose


Meaning: sarpa = snake


Lie facing down on the floor, arms by your sides, feet hip distance apart. Forehead or chin resting on the floor. Inhale, exhale, and relax.

Getting into position

Bring hands behind the back and interlock the fingers. Roll the shoulders backward and bring shoulder blades closer together, opening the chest. Lift the head up and look upward slightly. Exhale. Inhaling, lift the arms up and arch the back to raise the chest off the floor. Press the tops of the feet against the floor. Press the arms backward behind you. Look forward. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch the back to lift the torso farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, slowly bring your chest and arms down, release the hands to the floor. Inhale, exhale, and relax.


  • Point the toes slightly in.
  • Bring shoulder blades closer by lifting arms more, which also helps raise the chest.
  • Do not overstrain the neck.
  • Keep the abdominal muscles, back and legs activated.



If you have a herniated (slipped) disc or overactive thyroid.

Be careful

If you have ulcers, heart conditions, or high blood pressure.



  • Opens the chest, lungs, shoulders, and abdomen.
  • Strengthens shoulders and back.
  • Stimulates the abdominal organs.
  • Relieves constipation.


Helps asthma and sciatic nerve pain.

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