Snake Pose

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.


  • 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.



  • Beginner


  • 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.


  • Avoid Snake pose if you have a neck, shoulder or wrist injury.


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