SnakeLevel of Difficulty: Intermediate
1. Lie on your belly, with the chin on the floor, legs together and hands interlaced behind your back.
2. Pull up the knee caps, squeeze the thighs and buttocks, engage Mula Bandha, and press the pubic bone and legs down into the floor.
3. Inhale and lift the head, chest, and arms off of the floor. Reach up through the knuckles and out through the toes and crown of the head. Keep the neck in line with the spine and keep the legs on the floor.
4. Breathe and hold for 2-6 breaths.
5. To release: exhale and slowly lower the chest, head, arms and legs to the floor. Turn the head to one side, slide the arms alongside your body and rest.
Benefits + Contraindications
Benefits: Snake pose strengthens the legs and core body while opening the chest and activating the heart center. Snake pose stimulates the reproductive and respiratory systems and helps to release emotions.
contraindications: Recent or chronic injury to the back, arms or shoulders, pregnancy, menstruation, or recent abdominal surgery.
Modifications + Variations
Modifications: A) Place a folded blanket under the hips or place a rolled blanket under the rib cage. B) Use a yoga strap between the hands.