Introduction: 

Yoga, an invaluable gift from ancient India, embodies the unification of mind-body; thought and action, fulfilment and restraint; and is considered a holistic approach to human health and well-being. Yoga is about practising asanas and discovering a sense of oneness within ourselves, the world and nature.¹ Sarpasana is the most versatile of all yoga asanas. Sarpasana, also known as the snake pose or the snake asana, is a yoga pose that is said to have many benefits.    

If you are searching for an easy yoga pose which can help you improve your overall health and well-being, look no further than Sarpasana! Please keep reading to learn more about the benefits of this pose and how to do it. 

What is Sarpasana? 

Sarpasana is a backbend in the prone position. “Sarpa” in Sanskrit means snake and “asana” means pose. In English, this asana is known as snake pose yoga. The Sritattvanidhi (treatise written in Karnataka), which was written in the 19^th century, mentions this pose as “Sarpasana”, whereas in Iyengar yoga (a book written by the foremost yoga guru; B.K.S.Iyengar) this pose is referred to as Bhujangasana or the cobra pose.² 

From my knowledge, regular practice of Sarpasana may help to tone the abdomen and lessen the size of a bulging belly. It is believed to aid in the weight loss journey.

Dr. Siddharth Gupta, MD

How to do it? 

The best time to practice Yogasanas is the “Brahmamuhurta”; a Sanskrit word which refers to the time two hours before and including sunrise. It is always advised to practice any asana on an empty stomach. Avoid performing any asana until three-four hours have lapsed after meals. One may perform Sarpasana in the following manner: 

• Lie on a mat in a prone position/ lie on your stomach; your legs should be straight, and your feet should be together. 
• Place your chin on the floor. Next, interlock the fingers and place your hands on your buttocks. This is the starting position of the snake pose. 
• Next, use the lower back muscles to raise your chest from the floor as far as possible. 
• Push your hands back and try to raise your arms as much as possible. Imagine someone is pulling your arms from behind.  
• Without straining, try to raise your body as much as you can. 
• Next, squeeze your shoulder blades together and look straight forward. Hold this position as long as it is comfortable. 
• Next, slowly return to the initial position and relax your body.  
• Now, turn your head to one side and relax. 
• This completes one round of Sarpasana. Repeat and practice up to five rounds.³ 

In my experience, regular practice of Sarpasana along with other yoga asanas may aid in rheumatoid arthritis. For the benefit of people, this drug-free, readily adaptable, easily accessible, reasonably priced expensive, side-effect-free, and more natural alternative therapy for the management of Amavata (rheumatoid arthritis).

Dr. Rajeev Singh, BAMS

Do you know? 

• Sarpasana’s aligning of the spine allows prana (life-force energy) to flow through the chakras. As a result, these chakras are opened and balanced. 
• Following chakras/body centers are opened and balanced : 

Anahata (heart) – Center of love 

Muladhara (root) – Center of stability 

Svadisthana (sacral) – Center of creativity 

Manipura (solar plexus) – Center of confidence.⁴ 

Benefits of Sarpasana: 

Some benefits of yoga Sarpasana are as follows: 

Benefit of Sarpasana for managing back pain  

Pushpika et al. conducted a study in 2016 to assess the efficacy of yoga intervention in individuals with lower back pain. The yogic treatment plan included several asanas like Sarpasana. At the end of the study, it was found that lower back pain can be managed in the majority of cases with the help of Yogasanas like Sarpasana. However, further studies are needed to support these results. Consequently, it is recommended to consult a doctor for proper treatment; do not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer.⁵ 

Benefit of Sarpasana to manage Diabetes 

Diabetes is characterized by an increase in glucose in the blood. Malhotra et al. conducted a study in 2003 on Type II diabetic individuals to assess the effect of yoga intervention consisting of various asanas like Sarpasana on Type II Diabetes mellitus. The 40-day practice of asanas like Sarpasana showed a decrease in fasting and post-prandial blood glucose. Therefore, yogic postures like Sarpasana might help improve glycemic control. However, if you have an abnormal sugar level, you should consult a doctor and not rely on this asana alone to treat diabetes. Additionally, it is recommended to practice this asana under the guidance of a professional trainer.⁶ 

Benefit of Sarpasana on muscle activity 

Musculoskeletal disorders (MSDs) are complex syndromes ranging from acute to chronic pain, disability or impaired physical function. Yogasanas like Sarpasana move the spine and the lower body through the complete range of motion and might help improve muscle activity. Thus, it may provide symptomatic relief from MSDs. However, limited studies are known in this area. So, in case you have any muscle disorders, it is recommended to consult a doctor and not rely on this asana alone. Additionally, it is advised to perform this asana under the guidance of a qualified trainer.⁷ 

Benefit of Sarpasana for lipid profile 

Martale et al. conducted a study in 2014 to assess the effects of Pranayama on physiology. The result on biochemical variables revealed a reduction trend in the values of triglycerides, cholesterol and LDL (Low-density lipoprotein). The results of this study sustained the fact that Yogasanas like Sarpasana may help improve the lipid profile. However, it is recommended to consult a doctor if you have an abnormal lipid profile. Sarpasana should not be considered a substitute for modern medicine and should be performed under the supervision of a qualified trainer.⁸ 

Benefit of Sarpasana on micronutrient absorption 

Verma et al. conducted a study in 2017 to assess the effect of yoga practices on micronutrient absorption in 66 urban school children. The yoga intervention included several supine pose and prone pose asanas including Sarpasana. 12-weeks of yoga intervention showed improvement in micronutrient absorption. Therefore, asanas like Sarpasana may improve micronutrient absorption. However, more studies should be conducted to support these claims. It is recommended to not consider this asana as an alternative to modern medicine. Additionally, it is advised to perform this asana under a qualified trainer.⁹  

Other benefits of Sarpasana: 

• Sarpasana may help stimulate internal organs like the liver, intestines, kidneys and pancreas, promoting appetite and alleviating constipation. 
• Practising Sarpasana may help relieve fatigue and stress. 
• It may strengthen legs and shoulders and improves posture.^3,10 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries. 

Risks of Sarpasana 

Few conditions where Sarpasana is contraindicated are: 

• People with hypertension (high blood pressure) and other cardiac disorders must avoid doing this pose. 
• You must refrain from practising this pose if you have vertebral and disc conditions. 
• In case of peptic ulcers or hyperthyroidism, you must not perform Sarpasana. 
• People who have hernia shall not do the pose. 
• People having intestinal tuberculosis shall refrain from doing Sarpasana.³ 

Conclusion 

Sarpasana is a backbend in a prone position. “Sarpa” in Sanskrit means snake, and “asana” means pose. In English, this asana is known as snake pose yoga. The Sritattvanidhi (treatise written in Karnataka), which was written in the 19th century, mentions this pose as “Sarpasana”, whereas in Iyengar yoga (a book written by the foremost yoga guru; B.K.S.Iyengar) this pose is referred to as Bhujangasana or the cobra pose. Practising Sarpasana may provide several benefits, which include improvement of diabetes, asthma, muscular flexibility, and lipid profile. Additionally, this asana may help promote appetite, relieve constipation, strengthen legs and shoulders and improve flexibility. 

Frequently Asked Questions 

References: 

1. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 Nov 06] Available from: https://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf  

2. N.E.Sjoman. Sarpasana. The Yoga tradition of the Mysore palace. Abhinav publications.1999;16,21,71,72. Available at: 

https://terebess.hu/english/Yoga-Tradition-of-the-Mysore-Palace.pdf

3. Swami Satyananda Saraswati. Asana Prayanama Mudra Bandha. Yoga Publication trust Bihar: India.1996;201-203. Available at: 

https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf

4. Swami Satyananda Saraswati. Kundalini Tantra. Awakening the chakras. Pg.53.Available at: 

https://sriyogaashram.com/ebook/Swami-Satyananda-Saraswati-Kundalini-Tantra.pdf

5.  Pushpika et al. Clinical evaluation of selected Yogic procedures in individuals with low back pain.Ayujournal. April,2010. DOI:10.4103/0974-8520.72409. Available at: 

https://www.researchgate.net/publication/51844141_Clinical_evaluation_of_selected_Yogic_procedures_in_individuals_with_low_back_pain

6. Malhotra. V, Singh. S, Tandon OP, Sharma SB. (2005). The beneficial effect of yoga in diabetes. Nepal medical college Journal, 7(2), 145-47 

Available at:  https://pubmed.ncbi.nlm.nih.gov/16519085/

7.Mullerpatan RP, Agarwal BM, Shetty TV. Exploration of Muscle Activity Using Surface Electromyography While Performing Surya Namaskar. Int J Yoga. 2020 May-Aug;13(2):137-143. doi: 10.4103/ijoy.IJOY_72_19. Epub 2020 May 1. PMID: 32669768; PMCID: PMC7336940 

Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336940/ 

8. Martale at al. The Effect of Pranayama on Physiological Aspects. Entire Research, Vol.- 6, Issue-II. 2014;66-70 

Available at:  http://www.ghrws.in/Entire%20Research/E.%20R.%202014/Volume-6,%20Issue-II,%20April%202014.pdf 

9. Verma A, Shete S, Kulkarni D, Bhogal RS. Effect of yoga practices on micronutrient absorption in urban residential school children. J Phys Ther Sci. 2017 Jul;29(7):1254-1258. doi: 10.1589/jpts.29.1254. Epub 2017 Jul 15. PMID: 28744059; PMCID: PMC5509603 

Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509603/ 

10. Pal Surbhi, Role of yoga therapy (Asana & Pranayama) in the Management of Menopausal Syndrome. Sangyaharan Shodh: International Peer Reviwed: Aug. 2022, Vol. 25, No.2/ ISSN 2278-8166 

Available at:  

https://aaim.co.in/wp-content/uploads/2022/08/7.-Role-of-yoga-therapy-Asana-Pranayama-in-the-Management-of-Menopausal-Syndrome-Pal-Surbhi.pdf

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