Snake pose


  • Lie on the stomach with the legs straight and the feet together.
  • Interlock the fingers behind the body and place the hands on top of the buttocks.
  • Rest the chin on the floor.
  • Using the back muscles raise the head, neck, shoulders and chest from the floor.
  • Push the hands behind the body to increase the lift.
  • Draw the shoulder blades together and gaze forward.
  • Hold for as long as comfortable then slowly lower the body to the floor.
  • Release the hands and turn the head to one side. Relax.
  • Practice up to 5 rounds.


  • Inhale to prepare the body.
  • Retain the breath while raising and hold the position.
  • Exhale to lowering the body down.


  • The contraction of the spinal muscles and arms.
  • Synchronizing the movement with the breath.
  • Anahata chakra.


  • Heart conditions.
  • High blood pressure.
  • Back conditions.
  • Neck conditions.
  • Hernia.


  • Helps to remove backache.
  • Alleviates constipation.
  • Stimulates the digestive and reproductive system.
  • Improves posture.
  • Assists depression.