Snake pose

Sarpasana

• 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.

Breathing

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

Awareness

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

Contraindications

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

Benefits

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