Try this Snake Pose Variation
Try a gentle Snake Pose variation lying on your tummy, lifting chest and legs slightly, practicing breathing, alignment, and safe stretching with supervision.
Step-by-step guide to try a gentle Snake Pose variation
Step 1
Put on comfortable clothes that let you stretch easily.
Step 2
Spread a soft mat or towel on the floor in a clear space.
Step 3
Ask an adult to stay nearby to watch and help if needed.
Step 4
Lie down on your tummy with your legs together and the tops of your feet resting on the mat.
Step 5
Place your hands under your shoulders with your fingertips pointing forward.
Step 6
Take three slow deep breaths in through your nose and out through your mouth to relax.
Step 7
Inhale and gently lift your chest a little using your hands for light support while keeping your elbows soft.
Step 8
Tighten your glutes and lift both legs just a tiny bit off the mat.
Step 9
Hold this small lift for three slow breaths while keeping your shoulders down and your neck long.
Step 10
Exhale and slowly lower your chest and legs back down to the mat.
Step 11
Share your finished Snake Pose variation on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use if we don't have a yoga mat or towel?
Use a folded blanket, a carpeted area, or a couch cushion as a soft surface instead of the mat or towel so the tops of the feet and tummy still rest comfortably on the floor.
My child can't lift their chest or legs—how can we help them complete the inhale lift?
If the chest or legs are hard to lift on the inhale, have them lift just the chest or just the legs first, press the hands more firmly under the shoulders for support, and keep the elbows soft as described until strength improves.
How can we adapt this Snake Pose variation for younger toddlers or older kids?
For toddlers, shorten the lift to a tiny chest raise with an adult nearby and fewer breaths, while older kids can hold a slightly higher lift, tighten the glutes more, or repeat the sequence and still hold for three slow breaths per the steps.
How can we make the pose more fun or personalize the activity?
Personalize it by placing a favorite stuffed animal on the mat as a gentle target to lift toward, adding calming music during the three deep breaths, and taking a photo of the finished Snake Pose variation to share on DIY.org as suggested.
Watch videos on how to try a gentle Snake Pose variation
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Facts about kids' yoga and safe stretching
⏱️ Short holds of 3–5 slow breaths are plenty for kids — small, regular practice builds flexibility and confidence.
✅ Safe alignment tips include keeping the hips grounded, lifting only as far as comfortable, and using an adult or teacher to guide form.
🐍 Bhujangasana (cobra) is a classic gentle backbend used to open the chest and strengthen the spine.
🌬️ Focusing on slow, deep belly breaths during the pose helps calm the nervous system and improve focus.
🧘♀️ Cobra and similar 'snake' variations are often taught to kids because they're easy to modify and usually safe with supervision.
How do I guide my child through a gentle snake pose variation lying on their tummy?
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