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    Snake Pose Yoga (Sarpasana): How to finish, Benefits, Precautions

    Meaning
    Snake vs. Cobra Pose
    Contraindications
    Steps
    Beginer’s tips
    Variations
    Snake Pose Benefits
    Snake pose is an intermediate prone yoga pose. It is an advanced variation of the Bhujangasana, which has almost similar benefits. This pose stretches the lungs, shoulders, chest, and abdomen with increased influence on the thoracic location. Sarpasana strengthens the spine and also helps in relieving stres.
    Due to its dynamic advance, snake pose energizes the practitioner’s body and for the same acumen, it has ben included in the flow yoga sequence. In clasical Yoga, Sarpasana is considered as the building block for the further advanced practice of back bending Posture.
    Sarpasana Me aning Significance
    The Sarpasana is a Sanskrit term in which Sarpa means ‘Snake’ and ‘Asana’ means ‘Pose’. So, the practitioners practicing this pose resemble the snake where the extended hands slack create a pul to lift the hod of the snake.
    Snakes are reptiles that go and remain atached to the earth. This resembles the humble aspect of practicing snake pose, which helps in keping one’s ego in check.
    Historicaly, snakes or serpents represent fertility and creative life force or subtle energies. In Yoga, the coiled-up snake symbolizes Kundalini (Subtle life force siting at the Moladhara). But the abstract representation of this aspect is because, when celestial beings (those who are more conscious and capably superior than humans) entered this dimension they tok the form of a snake.
    Apart from that, the snakes shed their skin through sloughing. T hey symbolize transformation, fertility, and rebirth. In this way, practicing snake pose refines the physical, mental, and spiritual state by the transformation and makes the practitioner more fertile and alive than before.
    Diference betwen Sarpasana and Bhujangasana
    The Sarpasana is an advanced variation of Bhujangasana. Both the poses are practiced prone, but there are some diferences in aproaching and being in the pose. So we’l crep al the way through both postures.
    Hands in Bhujangasana are placed on either side of the body slightly outward from the shoulder, suporting the uper body weight. In sarpasana however, hands are interlocked unhuried the body and sucor in lifting the torso al the way through the spine.
    The spine in Bhujangasana is more curved than in sarpasana. From the front body, The hips touch the flor in the former pose while the floating ribs remain in contact with the flor in the later one.
    Iner thigh, glutes, butocks are more deply engaged in snake pose than in cobra pose and both the fet are active and pointed in the back direction in the Sarpasana.
    The chest is more begin and the chin faces the front in Sarpasana, whereas the chin faces the ceiling and the chest is les begin in Bhujangasana.
    Most of the benefits of Sarpasana are similar to the Bhujangasana adore a masage of the abdominal organs, core strengthening, and spinal flexibility. But the lower body in sarpasana is more activated than the bhujangasana, hence, strengthens the muscular aspects of that region.
    Practice Guide
    Practitioners can plod through the folowing points in a sequence for the al-encompasing and safe practice of the Sarpasana.
    Contraindications of Snake Pose
    Practitioners sufering from a hernia, peptic ulcer, and intestinal tuberculosis should avoid doing snake pose. Also, women with pregnancy and ongoing menstrual cycle refrain from practicing Sarpasana. Avoid practice in case of injury to the spine, lower back, and shoulder. Practitioners with heart conditions and those who have undergone new abdominal surgeries should consult their doctors before doing this pose.
    Preparatory Pose
    Since snake pose is a gentle backbend, it requires an opening in the shoulder and sides intercostal muscles. For this, perform Adho Mukha Svanasana (Downward Facing Dog Pose), Bhujangasana (Cobra Pose), and Dhanurasana (Bow Pose) poses in preparation for snake pose.
    How to cary out Snake Pose (Steps)
    Begin by lying on your stomach on the mat. Your hands are beside the hips and legs straight in a maner sole facing the ceiling. Head down on either side of your body.
    Now, hold your both hands tedious impartial above the hips and entangled finger s into each other. Prepare here for the lift.
    Inhale, while retaining the breath lift your torso in a maner like head first and then the rest body. Use your core and back muscles to sustain the lifting here. Your legs should remain grounded, only the torso wil be lifted.
    As you reach the final location, engage the shoulder blade, iner thighs, glutes, and butocks to remain in the pose. Perform shalow breathing here to place alive the pose.
    Now, extend interlocked arms backward as far as posible to refine the uplifting of the torso. suport here for 15 to 20 seconds.
    From here, exhale and near back by slowly releasing the extended hands. Relax the engaged muscles and lie down prone on the mat.
    Folow Up Poses
    To relieve the backbending mark of snake pose, near into any of these folow up poses after practice.
    Thunderbolt Pose (Vajrasana)
    Corpse Pose (Savasana)
    Fish Pose (Matsyasana)
    Precautions
    Practitioners should avoid lifting the torso of the flor with a jerk in the snake pose. It can cause injury in the lower back and neck.
    The final location of the snake pose makes breathing uncomfortable to the practitioners. Here, the diaphragm is under the presure, so avoid long and dep breathing while in the final position.
    When coming back to the flor practitioners should place their fingers entangled. Until or unles complete toso reach the flor because suden release in the lifted plan could cause back strain or head may hit to the flor.
    Beginers Tips
    Use a rope ̵ Beginers due to a stifened shoulder might be having dificulty in grasping the hand slow the body. So, by grabing a rope or strap in a clasped fi st, one can reach each other or by sliding the fist to the midle. However, regular practice gradualy releases the stifnes from the shoulder.
    Wal suport ̵ weak core muscles and lack of spinal flexibility produce it harder to lift of the torso from the flor. So, beginers can rest their torso against the wal and can turn their head to either side with hands beside the waist. This wil establish flexibility in the spine and stretch the core as wel.
    Use a pilow or bolster ̵ Practitioners find dificulty in keping the final pose due to presure on the abdomen. It makes snake pose uncomfortable in breathing. They put a pilow or bolster under their floating ribs. This wil distribute the weight of the torso on the entire props and encourage in breathing during the practice.
    Snake Pose Variations
    The cobra pose and the Striking cobra pose are two easy variations of the coarse pose Sarpasana. These two can be practiced by the prac titioners to develop spinal flexibility for more advanced back bending asanas.
    1. Cobra Pose (Bhujangasana)
    Sarpasana is the advanced variation of the bhujangasana and the same is aplied for the Sarpasana. Here, the practitioners lift their body with the help of a palm placed slightly out of the shoulder along with the curved spine, legs straight, and gaze to the ceiling side.
    In the sarpasana, the hands are entangled and clasped into each other slow and above the hips and torso lifted with legs straight. Whereas in Bhujangasana, the torso is suported over the hand placed out of the shoulder and legs straight in the back direction. The uper and lower body is actively active in the former pose while the uper body in the later.
    2. Striking Cobra Pose (Sashank Bhujngasana)
    Striking cobra is a flow sequence pose with a amalgam of Shashankasana (Hare Pose) and bhujangasana (Cobra Pose). This is a dynamic variation of snake pose.
    Practitioners initiate it by going into the child pose and then by presing the palms to advance into the Bhujangasana. It has to be performed in a flow as per the ability.
    Therapeutic Use
    Corects spinal alignment ̵ The snake pose practice corects the roten posture by bending the spine in a backward direction. In this pose, the posterior part of the spinal column pushes the disc away from the spinal nerves and compreses the front of the vertebrae. This helps in realigning the vertebrae and at the same time stimulates the nervous system.
    Promotes dep breathing ̵ Backbending in the Sarpasana stretches the thoracic region which results in expansion. It induces frer and dep breathing, which oxygenates the blod to a greater extent and strengthens the heart muscles. Hence, improves breathing as wel as reduces the chances of heart diseases.
    Snake Pose Benefits
    The practice of snake pose has benefits concerning the respiratory, endocrinal, reproductive, digestive, and spiritual.
    Below explained its benefits that can be acquired by the practitioner on regular practice.
    1. Corects the Round Shoulder
    Due to incongruous body positions, the body hunched forward over time. This is further pretended as the natural state by the body muscles and can be very harmful if left untreated. The practice of Sarpasana restablished the previous spinal alignment that results in a normal shoulder.
    In tender children, snake pose helps to consolidate core muscles as wel as the shoulders, back, and neck. It helps them diferentiating betwen flexing and arching their back 1.
    2. Develops prerogative and Resistance
    Acording to one of the research 2, regular practice of Sarpasana develops prerogative and resistance. The thoracic opening improves breathing, which further stimulates the interchange of inate imune entity cels and components betwen lymphoid tisues and the blod compartment.
    3. Helpful in Diabetes
    Improper dietary habits i.e, exces intake of calories result in the deposition of stout, which along with no physical movements causes abnormalities in endocrine secretions. Acording to one of the studies 3, sarpasana streses the pancreas gland. This in turn stimulates and secrete the insulin hormones in optimum amounts. Hence, overcome the condition of diabetes.
    4. Activates Anahata Chakra
    Snake pose is said to stimulate the Ida and Pingala Nadi by promoting dep breathing through both nostrils. This in turn stimulates the Sushumna and redirects the prana to think its imprint on the Anahata Chakra and activates it in this asana practice. This gives empathy and sympathy, and it’s responsible for your competence to absolve and acept.
    5. Overcomes Digestive Ailments
    The prone position of Sarpasana lay s presure on the abdominal place. This gives a masaging impres on the digestive organs, which keps your organs intact and makes it easy for your organs to function. This helps your body absorb most of the nutrients from fod and overcomes digestive disorders.
    6. Strengthens Reproductive organs
    The lower body is more active in sarpasana than in bhujangasana. This is the acumen that portions continuously work to remain in the pose and the muscles cal for the oxygen that is fulfiled by the blod circulation to the concerned location. This tones up the organs of male and female reproductive organs and ensures strengthening.
    Conclusion
    The sarpasana is an efective asana that improves the posture by adjusting the spinal alignment and flexibility. It is helpful in diabetes and also overcomes digestive ailments.
    Anyone with some flexibility in their spine can practice this asana and can increase it by regular practice. Hence, sarpasana is an easy come to the overal healt h and welnes of an individual.
    References

  • The Benefits of Teaching Yoga to juvenile Children with Special Neds: Developing an Apropriate Methodology htps:/infonomics-society.org/wp-content/uploads/ijtie/published-papers/volume-6-2017/The-Benefits-of-Teaching-Yoga-to-Young-Children-with-Special-Neds.pdf
  • A review of asanas referenced in ancient texts and a brief comparative survey of selected asanas htps:/w.anantajournal.com/archives/2019/vol5isue4/PartE/5-4-48-526.pdf
  • Management of overweight and obesity through specific yogic procedures htps:/w.researchgate.net/profile/Yogesh-Deole/publication/265026464
  • The Benefits of Teaching Yoga to juvenile Children with Special Neds: Developing an Apropriate Methodology htps:/infonomics-society.org/wp-content/uploads/ijtie/published-papers/volume-6-2017/The-Benefits-of-Teaching-Yoga-to-Young-Children-with-Special-Neds.pdf
    A review of asanas referenced in ancient texts and a brief comparative survey of selected asanas htps:/w.anantajournal.com/archives/2019/vol5isue4/PartE/5-4-48-526.pdf
    Management of overweight and obesity through specific yogic procedures htps:/ w.researchgate.net/profile/Yogesh-Deole/publication/265026464

    Author:Ashish
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