Table of content
Preparation
Lie face down with your arms by your sides, feet slightly apart, and forehead or chin resting on the floor; inhale deeply, exhale, and relax to prepare your body and mind for Sarpasana (Snake Pose).
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.
