Sasangasana, or rabbit pose, is one of my go-to poses for relieving tension in my upper back and neck.
If I’m feeling the effects of lots of mental activity, I use this pose to still my mind, open my upper back with full, deep breathing and give my spine a really nice stretch. And because it brings the head below the heart, I get many of the positive effects of inverting. It’s such awesome quick break from my computer.
Adding this asana to your repertoire is also beneficial if you have tight shoulders and find sarvangasana, halasana or any other shoulder-based pose challenging. Doing rabbit or other spinal flexions, like spinal rocking, can help to open up the tight areas of the spine and all the muscles in the back that can inhibit freedom in the shoulder-standing poses.
It’s a good pose to drop into your flow after a back-bending pose as it takes your body in the opposite direction in a gentle…very yummy...way.
When you first start playing with this pose you may not feel like anything is happening. This is normal. You or a student of yours may be in this camp. That is likely due to the spine not being flexible enough yet to get the head close to the knees and really feel the stretch.
But don’t worry…you’re still getting plenty of benefit from it. As you are able to draw the head in closer, you’ll deepen the flexion of the spine and there’ll be more sensation over time.
It’s also a good sirsasana (headstand) prep pose, due to the spinal stretch and the pressure on the head. This can help yogins new to headstand to get comfortable with having weight on the top of their head.
What are your thoughts about channeling your inner bunny? We adore comments…leave ’em below!
As usual, download the pdf of this tip sheet at the bottom of this post.
asana name = sasangasana
- sasanga = rabbit
- asana = seat
benefits
- Stimulates the sahasrara (crown) chakra.
- Stretches arms, shoulders and upper back.
- Great lengthener for the spine.
- Stimulates immune and endocrine systems.
- Stimulates abdominal organs.
- As a semi-inverted pose, it brings increased blood flow and oxygen to the brain, pituitary and pineal glands.
- Brings alertness to the mind.
contraindications
- Discomfort or injury in the knees, shoulders, neck or spine
- Unmedicated high blood pressure
- Conditions in or injuries to the eye
preparations and modifications
- For comfort place a folded blanket under knees and head.
- Take child’s pose as alternative.
attitude
- The bunny takes refuge by diving into its rabbit hole—seeking comfort and safety.
What you can do next
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