YogaAsana— Yoga is a practice that involves the body, mind, and spirit, while asana refers to the physical postures performed in yoga. These postures can be simple, like sitting poses, or more advanced, such as inversions, standing, and reclining positions. Asanas help improve strength, flexibility, and blood circulation, and are an important part of Hatha Yoga, helping to prepare the body for meditation and spiritual growth.

Among the various asanas, Sarpasana also known as the Snake Pose, is known for it’s ability to strengthen spine, improve flexibility and stimulate internal organs. It’s a back-bending posture, and while practicing it, one should follow necessary precautions and be aware of  contraindications to ensure maximum health benefits.

What is Sarpasana (Snake Pose) in Yoga?

Sarpasana is derived rom a Sanskrit word “Sarpa” means snake, resembles the graceful flowing movement of a snake. Accordingly to practice this one need to lie down keeping the navel on the ground, lifting up the upper body supported by hands. In contrast to the well-known Bhujangasana (Cobra Pose), Sarpasana emphasises a more dynamic, flowing movement and provides unique benefits for the spine and abdominal organs.

Sarpasana vs. Bhujangasana – Key Differences Between Snake Pose & Cobra Pose

How to Do Sarpasana (Snake Pose) Step by Step

1. Starting position: Lie flat on stomach with legs straight and feet together. Interlock your fingers and place the hands on top of your buttocks place the chin on the floor and inhale deeply and slowly.
2. Engage core: Activate your abdominal muscles and press your pubic bone into the floor.
3. Lift Chest and abdomen: Inhale deeply and slowly lift your chest off the floor, imitating the lifting motion of a snake rising. Push the hands further back Imagine the arms being pulled from behind. Keep raising the upper body as high as possible and look forward. Keep your shoulders away from your ears.

Variation: For an easier version one can keep the hands by their sides, while to increase the intensity in this variation a block can be held between both palms and gently squeezed with palms only during the pose.

• Hold the Position: Maintain the posture for 10 to 30 seconds as per your comfort, focusing on steady breathing. Avoid overextending the neck.

• Release Gently: Exhale slowly and lower your body back to the mat in a controlled manner.

• Repeat: Perform 3 to 5 times depending on your comfort and experience level.

Benefits of Sarpasana (Snake Pose) for Spine, Core & Digestion

• Spinal Flexibility and Strength: Enhances mobility of the spine and strengthens the muscles around it.
• Improves Digestion: Pressure on the abdomen stimulates abdominal organs, improving digestion and metabolism. It stimulates the appetite, relieves flatulence and constipation.
• Improves Heart Health: The heart becomes stronger and healthier because the increased pressure in the chest gently massages it. Which also helps to release blocked emotions.
• Reduces Stress and Anxiety: In final position the body’s weight presses the diaphragm up, helping to open lung air sacs and improve breathing, promoting relaxation and reducing stress.
• Improves Posture: Helps in correcting rounded shoulders and postural imbalances caused by prolonged sitting.
• Boosts Circulation: Stimulates blood flow, especially in the abdominal and pelvic region.
• Tones Core Muscles: Pressure on the abdomen engages the core muscles, aiding in better body stability.

Precautions & Contraindications of Sarpasana (Snake Pose)

While Sarpasana offers numerous benefits, it’s crucial to practice safely:

• Always try to practice this asana empty stomach in the morning. If not possible then in the evening, make sure to perform it after 4-5 hours of your main meal.
• Ensure you have done some basic warm up and stretching exercise to loosen your arm, shoulder, neck and back.
• Practice this under the guidance of a trained teacher.
• Senior citizens or pregnant women should avoid this as it puts immense pressure on abdomen
• Avoid if you have severe back and wrist injuries, shoulder dislocation, herniated discs, or recent abdominal surgery.
• Pregnant women should practice only under expert guidance.
• Ensure not to overstrain the lower back or neck.
• Practice on a well-cushioned yoga mat to prevent discomfort.
• People with heart condition and high blood pressure should not strain too much while performing this asana.

Counter Pose: The best counter-pose for Sarpasana (Snake Pose) is a forward bend like Child’s Pose (Balasana), which helps relax the back and return the spine to a neutral position.

Why Learn Sarpasana at the Best Yoga School in Rishikesh?

Sarpasana is not an easy posture so learning this asana under the guidance of a good yoga teacher and in good yoga school ensures you practice it safely with the correct posture, correct alignment, avoid injuries and get the most benefits by following proper techniques and breathing.

Since Rishikesh is globally known as the yoga capital of the world. A 200 hour Kundalini Yoga Teacher Training in Rishikesh offers comprehensive learning, not just about asanas like Sarpasana, but also pranayama, meditation, and yogic philosophy. Opting for a Yoga School in Rishikesh ensures expert guidance, traditional practices, and a serene environment perfect for deep learning.

Who Can Practice Sarpasana (Snake Pose)?

Sarpasana is suitable for practitioners with a basic understanding of yoga asanas. Beginners should start with easier variations such as the Half Cobra Pose or practice under supervision in a certified yoga school.

Best Alternative Poses for Beginners Before Practicing Sarpasana

For beginners, the Half Cobra Pose (Ardha Bhujangasana) is recommended. It provides the fundamental benefits of spinal extension and abdominal engagement without the intensity of full Sarpasana.

FAQs on Sarpasana (Snake Pose) – Steps, Benefits & Practice Tips

1. What are the benefits of Sarpasana?

Sarpasana improves spinal flexibility, strengthens the core, aids digestion, enhances posture, boosts circulation, and helps in stress relief.

2. What is the difference between Sarpasana and Bhujangasana?

While Sarpasana emphasises a fluid, snake-like movement involving both the upper and lower body lift, Bhujangasana is a more static backbend focusing on lifting the chest with support from hands.

3. How to do Sarpasana?

Lie flat on your stomach, engage your core, lift your chest up while keeping arms extended at the back or by your side, hold for 10–30 seconds as per your comfort, then release slowly.

4. Which pose is best for beginners?

The Half Cobra Pose (Ardha Bhujangasana) is ideal for beginners as it is less intense and focuses on building strength and flexibility gradually.

5. How to do Sarpasana for beginners?

Start with lifting the chest only, keeping legs on the floor and hands by your sides. Hold for 10–15 seconds and repeat 3–5 times with proper rest between each attempt.

Conclusion

Sarpasana is a posture that not only works on the spine but also has many therapeutic effects on our body. This asana improves digestion, increases metabolism tone core, good for heart health, helpful for females with PCOS, and so many other benefits. So wether you are an intermediate or advance practitioner, practicing Sarpasana with correct technique and alignment can be very useful for your health. It’s better to learn a proper way to practice this asana than getting some injuries.

So if you want to deepen your own practice or want to become a certified yoga teacher, it’s best to learn under the guidance of a knowledgeable yoga teacher in the best yoga Teacher Training School in Rishikesh.

Practice Sarpasana regularly to unlock the ancient wisdom that helps build strength, flexibility, and mindful awareness.

Breath is the bridge between body and mind, and ancient yogic breathing technique—Pranayama—have been practiced for centuries to cultivate balance, health, and spiritual awareness. “Prana” and “ayama” are the two root words that make the word pranayama. Prana is a Sanskrit word that means “life force or vital energy” while ayama means to control, restrain or extension. It is a means to control, extend, and distribute the body’s internal energy (prana) to enhance well-being. Among the many types of Pranayama, Bhramari Pranayama and Sheetali Pranayama stand out for their simplicity and profound effects. This article explores their steps, benefits, precautions, and mistakes to avoid, with insights from traditional yoga schools in India and Rishikesh.

What is Bhramari Pranayama (Bee Breath)? – Meaning & Basics

Bhramari pranayama also known as “humming bee breath” is a calming breathing practice. Bhramari word derived from the Sanskrit word “Bhramara” meaning bee, so while practicing this pranayama produce a gentle humming sound like a black bee while exhaling and listen to that sound vibration by closing the ears with the hands. This vibration creates a soothing effect on the mind and nervous system, making it one of the best pranayama for stress relief, improved sleep, and enhanced focus.

How to Practice Bhramari Pranayama – Step by Step Guide

This is a rather simple pranayama anyone can practice this following below mentioned steps for Bhramari Pranayama

• Sit in a comfortable meditation asana, can be sukhasana, padmasana or siddha asana with hands resting on your knees and your spine straight and shoulder relaxed..
• Close your eyes and observe your body as it is. Then take a few deep and calming breaths to relax the whole body.
• The lips gently closed with teeth slightly apart throughout the practice to hear and feel the sound vibration.
• Then place your thumb gently in your ears or gently press the flaps of the ears without inserting the thumb. And with rest of the fingers gently cover your eyes, nose and mouth (using Shanmukhi mudra)
•  Bring the  awareness to the centre of the head and keep the body still. Then inhale through your nose.
• Exhale slowly and in controlled manner and while exhaling make a deep humming sound like a black bee. This is one round.
• Inhalation and exhalation should be smooth and controlled.
• Be aware of the vibration in your head and body.
• Repeat this for 5-10 rounds.

Duration:  5 to 10 rounds is sufficient for the beginner, then slowly increase to 10 to 15 minutes.

Time of practice: Best time to practice is early in the morning or late at night.

Top Benefits of Bhramari Pranayama for Mind & Body

Bhramari pranayama benefits both physical and mental health. Along with physical and mental well-being it also plays important role in one’s spiritual journey. The benefits are as follows:

Mental benefits

• Bhramari relieves stress and cerebral tension, which helps people with anger, anxiety and insomnia.
• It improves concentrate, mental clarity and boots memory.
• It opens the blockage and gives the feeling of happiness to mind and brain.
• With regular practice Bhramari helps in relieving from hypertension and sleep disorders.
• Bhramari pranayama can instantly calm mind down. B.K.S. Iyengar has also stated that this pranayama relieves stress, removes anger, anxiety and insomnia.

Physical benefits

• Increases the healing capacity of the body.
• It strengthens and improves the voice.
• Buzzing sound stimulates the ears which might benefit in Tinnitus( ringing in the ear due to hearing loss)
• It may helps in boosting the brain functions.
• It helps people with high blood pressure and heart problems by lowering stress level.
• It helps in curing paralysis and mild migraines.
• In pregnancy it helps to maintain and regulate the functioning of endocrine system.
• It’s very good for Alzheimer disease.

Spiritual benefits

Bhramari brings a meditative state by calming the mind and directing the awareness inward. That’s how it aids in spiritual practices.

Precautions & Who Should Avoid Bhramari Pranayama

Generally everyone can practice Bhramari  Pranayama but there are few precautions to consider.

• Bhramari should not be performed in lying position.
• This pranayama should be practiced empty stomach.
• People with severe migraines should avoid practicing, with mild migraine can practice with eyes open and under the guidance of a qualified yoga instructor.
• People suffering from ear or nose infection should refrain from practicing this pranayama until recovery.
• People with heart disease must practice for shorter period of time and without breath retention.
• Women should avoid Bhramari during menstruation as it might induce cramps.

What is Sheetali (Shitali) Pranayama – The Cooling Breath Explained

Sheetali Pranayama is yoga’s natural remedy for cooling down the body, calming stress, and easing anger or irritation. Sheetali Pranayama (sometimes written as Shitali Pranayama, Sitali Pranayama,or Sheethali Pranayama) means the “cooling breath.” The word Sheetal in Sanskrit means calmness and peacefulness. Sheetali Pranayama comes from the ancient practice of Hatha Yoga. It is a gentle breathing practice that helps cool down the body and calm the mind, especially when Pitta (heat) is high in our body according to Ayurveda. The best part is its simplicity — you can practice it anytime and anywhere to feel relaxed and at ease.

How to Do Sheetali Pranayama (Cooling Breath) – Steps for Beginners

• Sit in a comfortable meditation asana, can be sukhasana, padmasana or siddha asana with hands resting on your knees and your spine straight and shoulders relaxed.
• Close your eyes and observe your body as it is. Then take a few deep and calming breaths to relax the whole body.
• Extend your tongue outside as far as possible without strain. Roll the sides of the tongue up to form a tube.
• Inhale deeply through the rolled tongue (feeling the coolness on the tongue and the roof of the mouth).
• At end of inhalation bring the tongue back in and exhale through the nose in a controlled manner. This is one round.
• Inhalation and exhalation should be smooth and controlled.

       Duration: 9 to 15 rounds is sufficient for the beginner, then slowly may increase upto 60 rounds in very hot weather.

(Note: If you cannot roll your tongue, simply place the tip of the tongue on the roof of your mouth and bring your teeth lightly together. Exposing teeth inhale through your mouth — this is also called Sitkari Pranayama.)

Health Benefits of Sheetali Pranayama – Cooling & Calming Breath

• Helps regulate body temperature and keeps the system cool.
• Brings relaxation to both mind and body.
• Reduces stress, emotional agitation, and mental tension.
• Encourages muscular relaxation and a sense of calmness.
• Supports better control over hunger and thirst.
• Promotes even flow of prana (life force energy) throughout the body.
• Can be used as a natural tranquilliser to calm the nervous system.
• Generates a pleasant feeling of inner satisfaction and peace.
• Pacify Pitta related disturbances in the body such as inflammation, acid indigestion, burning eyes, heat rash etc.

Precautions of Sheetali Pranayama

• Do not practice in a polluted atmosphere or during cold weather.
• Do not practice if have cold, cough or respiratory issue as it has cooling effect so will increase Kapha (mucus)
• If practicing with breath retention hold for a short time only as holding for longer has a heating effect.

Contraindications of Sheetali Pranayama

• Avoid if suffering from low blood pressure or respiratory disorders such as asthma, bronchitis, excessive mucus.
• People with heart disease should practice without breath retention.
• Because of it’s cooling effect avoid if suffering from chronic constipation.

General Pranayama Steps for Beginners – Quick Guide

If you are new to pranayama, always follow these general pranayama steps:

• Sit in a quiet place, in a comfortable meditative posture.
• Keep your spine upright and shoulders relaxed.
• Start with normal breathing before moving into specific techniques.
• Practice for 3–5 minutes initially, gradually increasing duration.
• Always end with a few minutes of meditation or Shavasana for relaxation.

If you want to dive deeper into pranayama, meditation, and yoga philosophy, learning from the Best Yoga School in Rishikesh is highly recommended.

Rishikesh is called the Yoga Capital of the World and offers immersive Yoga Teacher Training in Rishikesh, where you can study pranayama, asanas, and Ayurveda in depth. Practicing Pranayama during a Yoga Teacher Training in Rishikesh deepens spiritual awareness, calms the mind, strengthens the body, and builds inner balance that supports both in teaching as well as in daily life. Many international students also choose Yoga Teacher Training in India for an authentic experience. Whether you are looking for a Yoga School in Rishikesh or a Yoga School in India, make sure to select one that is Yoga Alliance certified for global recognition.

FAQs on Bhramari & Sheetali Pranayama (Bee Breath & Cooling Breath)

1. What is Bhramari Pranayama good for?

It is excellent for stress relief, reducing anxiety, improving sleep, and calming the nervous system. It also supports better concentration and voice quality.

2. What is the mudra for Bhramari Pranayama?

You use Shanmukhi Mudra, where the fingers gently close the ears, eyes, and lips to withdraw senses and focus inward.

3. Which sound is produced by Bhramari Pranayama?

A gentle humming sound similar to that of a black bee.

4. How to do Bhramari correctly?

Sit comfortably, close your ears, eyes, nose and mouth with your fingers, inhale deeply, and exhale slowly while making a soft humming sound. Focus on the vibration in your head.

5. Which Pranayama is best for memory power?

Bhramari Pranayama is considered one of the best for memory, focus, and mental clarity because of its calming effect on the brain.

Final Thoughts on Bhramari & Sheetali Pranayama – A Path to Inner Calm

Both Bhramari Pranayama and Sheetali Pranayama are powerful techniques for overall well-being. While Bhramari calms and soothes the nervous system, Sheetali cools the body and balances energy. Practicing them regularly — with correct posture, awareness, and moderation — can bring deep transformation to your physical and mental health.

If you are serious about learning pranayama in depth, consider joining a Best Yoga Teacher Training in Rishikesh to experience authentic teachings from the roots of yoga.