Snake pose strengthens the mid back, lower back and glutes and opens up the chest and shoulders. It’s a great pose for improving poor posture and for alleviating pain in between the shoulder blades. It is a beginner version of the more advanced posture—Locust pose.
SNAKE POSE BENEFITS
- Strengthens the neck, upper back (rhomboids and lower trapezius), lower back (erector spinae) and glutes.
- Opens up the chest and shoulders.
- Stabilises the shoulder blades.
- Improves posture.
- Can help to alleviate lower back, upper back and neck pain.
CATEGORY
SKILL LEVEL
- Beginner
INSTRUCTIONS
- Set-Up
Lie face down on the mat with your feet hip-width apart and your arms resting by your sides, palms facing up.
- Action
Interlace your hands behind your back and press the tops of your feet into the mat. Inhale, lift your chest. Exhale, draw your shoulders back.
- Refinements
Look down at the mat to avoid compressing the back of your neck and keep pressing the tops of your feet into the mat.
- Duration
Hold the pose for 3-5 deep breaths, in and out through your nose.
- To Release
Unclasp your hands, rest one cheek on the mat and rock your hips from side to side to release your lower back.
CONTRAINDICATIONS
- Avoid Snake pose if you have a neck, shoulder or wrist injury.
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