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.
Lie face down on the mat with your feet hip-width apart and your arms resting by your sides, palms facing up.
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.
Look down at the mat to avoid compressing the back of your neck and keep pressing the tops of your feet into the mat.
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.