The sarpasana yoga pose is often overlooked. But with its many benefits, it has quickly become one of my favorite poses. In yoga, vinyasa style especially, we do a lot of pushing movements (chaturanga) but not much pulling. This pose creates a pulling motion in your body that strengthens your back muscles.
How to do Sarpasana Yoga Pose
- Lie on your stomach with your legs straight and feet together.
- Keeping your chin on the ground, with straight arms, lace your hands together behind your back.
- As you breathe in lift your chest and raise your arms.
- Hold for a few breaths.
- Exhale as you slowly bring your chest and arms back down.
Benefits of Sarpasana Yoga Pose
- Strengthens back muscles
- Alleviates constipation
- Beneficial for kidneys
- Relieves back pain
- Helpful for those with diabetes
- Massages the abdominal organs
- Strengthens shoulders
- Makes spine more flexible
- Strengthens legs
Contradictions of Sarpasana Yoga Pose
You should not practice this pose if you have any of the following:
- High blood pressure
- Peptic Ulcer
- Intestinal Tuberculosis
- Any heart condition
As always, talk to your doctor before starting any new form of exercise.
Quick Yoga Flow with Sarpasana Pose
- 3 rounds of Sun Salute A
- Sarpasana (three times, holding for 3-5 breaths each time, resting in crocodile pose between each time)
- Crocodile Pose (resting for as long as you would like)
- Downdog (hold for ten or more breaths, option to hold opposite ankle with hand and then switch sides)
- Table top
- Seated forward fold (holding for 10 slow breaths)
- Seated twist (left and right, 5 breaths each side)
- Savasana (staying in Savasana for 5+ minutes)
To have an amazing savasana, check out Savasana Pronunciation & 10 Relaxing Savasana Techniques. These techniques will help you actually enjoy your savasana.
As you can see sarpasana pose has many benefits. I hope you enjoy using it in your practice!