Snake Pose anatomy

Snake Pose · Sarpasana · Tư thế con rắn

Snake Pose mainly works erector spinae, multifidus, rhomboid major, trapezius; it stretches pectoralis major, pectoralis minor, biceps brachii, rectus abdominis; quadratus lumborum, splenius capitis, gluteus maximus stabilize.

Opening the 3D model…

Lie face down with the legs straight and together, the tops of the feet on the floor and the chin or forehead down. Interlace the fingers behind the back and rest the hands on the sacrum. Inhale and use the back muscles to lift the head, shoulders and chest off the floor; at the same time straighten the arms and reach the clasped hands toward the feet, drawing the shoulder blades together and the shoulders away from the ears. The legs and pelvis stay on the floor, the neck is long and the gaze rests on the floor ahead. The erector spinae and the muscles between the shoulder blades do the main work while the chest, the fronts of the shoulders and the abdominal wall stretch. Unlike Locust C (hands clasped), the legs stay down here and the arms reach long toward the feet rather than lifting toward the ceiling. With lower-back pain, lift the chest less; avoid it during pregnancy.

Muscles in this pose

Working (contracting): Erector spinae, Multifidus, Rhomboid major, Trapezius, Deltoid, Triceps brachii

Stretching: Pectoralis major, Pectoralis minor, Biceps brachii, Rectus abdominis, Iliopsoas, Tibialis anterior

Stabilizing: Quadratus lumborum, Splenius capitis, Gluteus maximus, Hamstrings, Adductors

Why these muscles work or stretch

• Erector spinae · Working (contracting): The main worker: extends the spine to lift the chest off the floor
• Rhomboid major · Working (contracting): Draws the shoulder blades together as the arms reach toward the feet
• Trapezius · Working (contracting): Middle and lower fibers draw the shoulders back and down
• Deltoid · Working (contracting): Back fibers draw the arms back and lift them slightly off the back
• Triceps brachii · Working (contracting): Keeps the elbows straight
• Pectoralis major · Stretching: The chest opens as the shoulders draw back
• Biceps brachii · Stretching: Stretched as the straight arms reach behind the body
• Rectus abdominis · Stretching: The abdominal wall stretches as the chest lifts
• Tibialis anterior · Stretching: Tops of the feet on the floor
• Splenius capitis · Stabilizing: Keeps the neck long, in line with the back
• Gluteus maximus · Stabilizing: Lightly engaged, without clenching
• Hamstrings · Stabilizing: Keep the legs long on the floor
• Adductors · Stabilizing: Keep the legs together

Practice cues

• Reach the clasped hands toward the heels and draw the shoulders away from the ears
• Lift the chest with the back muscles, shoulder blades together, without jutting the chin
• Keep the legs together and press the tops of the feet and the pubic bone lightly down

Benefits

• Strengthens the erector spinae and the upper back
• Opens the chest and stretches the fronts of the shoulders
• May help improve posture and ease rounded shoulders from long sitting

Cautions / contraindications

• Avoid in pregnancy or after recent abdominal surgery
• Use caution with low back pain; lift the chest less
• Use caution with shoulder pain; hold a towel between the hands instead of interlacing the fingers

Easier variations

• Leave the hands resting on the sacrum and lift only the head and upper shoulders a little
• Place a thin folded blanket under the lower belly and hips

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Locust Pose C (Hands Clasped) Salabhasana C
• Full Frog Pose Bhekasana
• Low Cobra Pose (Baby Cobra) Ardha Bhujangasana
• Locust Pose Salabhasana
• Cobra Pose Bhujangasana
• Bow Pose Dhanurasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)