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. If this is too difficult, keep your hands on the ground underneath your shoulders.
- As you breathe in lift your chest and raise your arms. If you kept your hands on the ground, don’t use your arm strength to lift you, instead, use your back strength.
- 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!