Health Benefits of Sarpasana

Sarpasana is an intermediate-level backbend pose in yoga that closely resembles the Cobra Pose or Bhujangasana. Derived from the Sanskrit words sarpa (snake) and asana (pose), this posture is named for its serpentine shape and fluid movement.

Sarpasana is usually practised from a prone position, with the body lying face down and the chin resting on the ground. The arms are extended back, fingers interlocked and elbows straight. As the yogi lifts their chest, they pull their hands toward the heels, creating a graceful arch in the spine.

This action deepens the backbend, stretches the chest and shoulders and strengthens the upper body. Sarpasana not only promotes flexibility in the spine but also helps in developing body awareness, making it an excellent pose for those looking to advance their backbend practice.

Sarpasana offers a variety of health benefits, primarily enhancing flexibility, awareness and overall energy flow. Here is a look at some of the key advantages of Sarpasana:

Improved Flexibility and Range of Motion

Sarpasana is more challenging than the Cobra Pose as it requires deeper engagement of the chest, shoulders and spine. With arms interlocked behind, the chest opens up more fully, engaging the core and aligning the head with the shoulders.

This engagement allows for smooth, deep breathing, achievable only through developed flexibility and strength in the spine, shoulders and chest. Practising this pose can significantly increase the range of motion in the upper body.

Enhanced Awareness and Focus

Breath awareness is crucial in Sarpasana. Starting with an inhale as the upper torso lifts and then exhaling fully to settle into the posture allows for safe practice and strengthens mind-body coordination.

This breathing pattern, combined with a focus on engaging the core, abdominal muscles, pelvis and shoulders, enhances awareness of the body’s movements. By attuning to these subtle responses, practitioners deepen their connection to the pose and optimise its benefits.

Energising and Relaxing Effects

Snake Pose demands focus, balance and awareness, all of which are facilitated by rhythmic, deep breathing. The pelvis's grounding action, the lift through the shoulders and chest and the engagement of the lower body promote a smooth flow of energy.

As practitioners inhale, energy (prana) flows upward from the navel to the crown, activating the diaphragm and throat. The pelvis grounding activates the downward energy flow (apana vayu). Engaging the arms and lower limbs harmonises overall energy flow (udana vayu), creating a balanced, energising effect that reduces stress and promotes relaxation.

Therapeutic Benefits

For children, Sarpasana can be a fun and engaging pose, though guidance is needed to protect the lower back and pelvis. Women may find this pose especially beneficial for addressing fertility challenges, regulating menstruation and alleviating hormonal imbalances. The pose also aids in fighting depression and post-delivery stress by releasing tension and promoting emotional well-being.

Here is a step-by-Step guide to mastering Sarpasana or the Snake Pose:

• Step 1: Lie flat on your stomach with your legs extended straight and feet together. Interlock your fingers, placing your hands on top of your buttocks, and rest your chin on the floor.

• Step 2: Using the strength of your lower back muscles, gently raise your chest as far as possible from the floor. This will start the gentle backbend.

• Step 3: Push your hands further back, keeping your arms raised comfortably. Imagine your arms being pulled from behind, allowing your chest to open up more fully.

• Step 4: Raise your torso as high as possible without straining. Squeeze your shoulder blades together, feeling a deep stretch across your chest. Keep your gaze forward.

• Step 5: Maintain this position for as long as it feels comfortable, breathing steadily. Focus on a slow and rhythmic breath to deepen the stretch and enhance stability.

• Step 6: Slowly lower your chest back to the floor. Release your hands and relax your arms at your sides, turning your head to one side. Allow your body to relax fully.

This completes one round. For the best results, practise up to five rounds, maintaining gentle, mindful movements throughout.

Sarpasana, or Snake Pose, is a foundational backbend that prepares the body for more advanced poses like Bhujangasana, or the Cobra Pose. It strengthens the back and opens the chest, making it an ideal starting point for progressing to other variations.

One natural progression is the Cobra Pose with Hips Lifted, which increases flexibility in the spine and gives a deeper stretch to the chest and shoulders. Another option is Cobra Pose with Elbows Back, where the elbows are kept close to the body, building upper body strength and refining control.

For those seeking a more intense stretch, Complete Cobra Pose (Paripurna Bhujangasana) offers a full backbend experience that lifts the chest and torso higher. A challenging option for advanced practitioners is King Pigeon Pose with One Foot, or Rajakapotasana Eka Pada, which includes a deep backbend while one leg extends toward the head.

These variations allow practitioners to deepen their flexibility and strength progressively, with Sarpasana serving as a safe and effective starting point for back-bending practice.

While Sarpasana offers many benefits, certain people should avoid this posture or practise it with caution. Here are some specific groups for whom Sarpasana may not be suitable:

• People with Injuries or Recent Surgeries: Those with injuries to the back, neck or shoulders should avoid Sarpasana, as the pose requires significant strength and flexibility in these areas. Individuals recovering from recent surgeries, especially abdominal or spinal, should also refrain from practising this pose.

• Senior Citizens, Pregnant Women and Children: Sarpasana may be challenging for seniors due to its backbend, which can strain the spine. Pregnant women should avoid it, as it puts pressure on the abdomen, which could be unsafe. For children, it can be too intense; only older children with guidance from a qualified instructor should attempt it.

• People with Heart Conditions and High Blood Pressure: Since this pose involves a backbend and chest opening, people with heart conditions or high blood pressure should avoid straining during practice. It is advisable to seek medical guidance before trying Sarpasana.

• People with Specific Health Conditions: Those with peptic ulcers, hernias, intestinal tuberculosis or hyperthyroidism should avoid Sarpasana unless under the supervision of an experienced yoga instructor.

[Note: It is important to consult a healthcare professional before starting any new exercise, especially if you have existing health concerns. Practising yoga with care and awareness can help you reap its benefits while reducing the risk of injury.]

The ideal time to practise Sarpasana is during Brahmamuhurta, which occurs two hours before sunrise and includes sunrise. This time is considered spiritually beneficial and helps enhance focus and energy levels during your practice. It is also the period when the mind is calm, and the body is naturally refreshed, making it perfect for yoga.

For the best results, it is recommended to practise yoga on an empty stomach. Ensure that you wait at least three to four hours after eating before performing Sarpasana. This allows your body to digest food properly and helps prevent discomfort during the pose. Practising on an empty stomach helps you feel lighter, more focused and ready to engage fully in your practice.

Incorporating these practices into your routine will help you experience the full benefits of Sarpasana while maintaining balance and mindfulness.

Sarpasana, or Snake Pose, offers a wide range of health benefits, including improved flexibility, enhanced spinal strength and better posture. It opens up the chest, promoting deep breathing and improving lung function.

By practising Sarpasana regularly, you can strengthen your back, shoulders and core while calming the mind. This rejuvenating and refreshing pose supports both physical and mental well-being, making it an excellent addition to any yoga practice.

A health insurance plan is essential for securing your future and ensuring your well-being. TATA AIG offers a range of health insurance plans that cater to different needs, providing coverage against unexpected medical expenses. Whether you are looking for individual or family coverage, our plans offer extensive benefits, ensuring that you have the protection you need.

One key advantage of TATA AIG health insurance is the cashless insurance treatment benefit. With this feature, you do not have to worry about paying medical bills upfront. You can directly access treatment at a hospital and the payments are settled between the hospital and TATA AIG, making the process simple and stress-free.

In addition, our health insurance plans cover a wide range of medical conditions, including pre- and post-hospitalisation, surgeries and critical illnesses. We also offer coverage for daycare treatments and other benefits that ensure you’re financially protected.

By choosing TATA AIG health insurance, you are investing in peace of mind. Our plans are designed to provide financial security and support you through unexpected health challenges. Protect yourself and your loved ones with a plan that suits your needs and enjoy comprehensive, reliable coverage.

• Is Sarpasana beneficial for digestion?

  Yes, Sarpasana can aid digestion by stimulating abdominal organs. This gentle compression in the abdomen helps improve digestion and supports overall gut health.

• Can beginners practise Sarpasana safely?

  Beginners can practise Sarpasana, but they should proceed gently and focus on alignment to avoid strain. For best results, they should start with preparatory poses and consult a yoga instructor.

  Disclaimer: This is a general guide on the health benefits of Sarpasana. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. In case of physical injury or disability, it is advisable to consult a qualified health professional before attempting this activity.