Sasangasana - Rabbit Pose

Sasangasana is an entry-level yoga pose whose name comes from the resemblance of the posture to the spine of a rabbit. Also called Hare Pose, Shasangasana, Shashankasana, or Rabbit Pose, Sasangasana’s Sanskrit names are Sasanga (meaning “rabbit”) and asana (meaning “posture”).

Have you been holding your baby for too long? This pose can help you stretch the right muscles. It’s also very important for those who spend long hours studying in a leaning posture. Sasangasana is the opposite of the Camel Pose.

Step by Step

• Begin from the Virasana

• Hold onto your heels with your hand's, thumbs outside

• Tuck your chin into the chest and slowly curl down and put your forehead in toward your knees

• Place your head’s top on your yoga mat. At this point, you should be breathing normally

• Hold tightly onto your heels

• Inhale and lift your hips upward towards the ceiling

• Roll onto your head’s crown, suck your stomach in and pul on your heels.

• Press your forehead slowly as close to your knees as possible. Again, you should be breathing normally

• Stomach in, hips up, heels together and shoulders away from your ears

• Inhale and come back up one vertebra at the time  

Modifications

• Place the hands beside the knees and apply pressure and enter the posture the same way as you were holding the heels.
  

Preparatory Poses

Before practicing Sasangasana, loosen up the spine with cat-cow and other favorite movements for warm-up. Warrior poses and Sun Salutations can also prepare your spine for the pose. Here are some preparatory poses you might want to try out:

• Ustrasana (Camel Pose)

• Balasana

• Virasana

• Bharmanasana

Follow Up Poses

• Virasana

• Bhujangasana

• Bharmanasana

• Simhasana

Benefits

• Lengthens the spine

• Stretches the shoulders, back, and arms

• Stimulates the endocrine and immune systems. Specifically, the pose’s throat lock benefits the thyroid and parathyroid glands.

• Increases body awareness

• Calms the mind and relieves stress

• Relieves neck, back, and shoulder tension

• Activates your digestive system

• Reduces stretches in the face muscles

• Reduces stiffness of the lower back

• Induces good sleep, therefore, is great for people with insomnia and just an awesome exercise for evenings after a long day of work

• Increases flexibility

• Helps in the regulation of blood circulation in the body

• Strengthens the abdomen

• Helps alleviate sinus and cold symptoms

Bandhas

• Jalandhara Bandha