Rabbit Pose, or Sasangasana - also known as Hare Pose, is a truly gratifying forward fold yoga pose which puts an emphasis on flexing the spine, preventing pain and tension in the area. At the same time, it also stabilizes the core and the neck as well as stretches other muscles including the biceps and the triceps. Increasing the blood flow to the head, Rabbit Pose is a potent activator of the Crown Chakra and Vata, igniting new ideas and concepts. It is considered a significant intellectual stimulator.
1.) Begin kneeling on your mat with your heels under your glutes, palms on the tops of your thighs.
2.) Lower your forehead down to your knees, with the crown of your head on the mat.
3.) Reach your hands behind you to hold onto the bottom of your feet. The goal is to make your body like a small ball.
4.) Holding onto your feet, begin to lift your hips up, keeping your forehead pressed against your knees. Feel the stretch throughout your shoulders and back of your legs. Hold this position for up to 30 seconds.
5.) Release your hands and lower yourself back down to kneeling position.
Rabbit Pose is perfect for improving one’s flexibility of the spine as it requires it to bend greatly.
To bend the spine properly and hold such a position, a proper alignment of the adjoining structure is needed hence the Rabbit Pose stabilizes the core and the neck in their proper, natural position.
Rabbit Pose lengthens the arms, stretching the regional muscles including the biceps and the triceps. They end up toned, long and lean.
This variation of Rabbit Pose is great for practitioners who wish to lengthen their spine more. Starting from standard Rabbit Pose, bend your neck forward so that you can gaze forward and lie the front of your neck and your chin on the mat, the crown of the head pointing upwards. Let your presternal area on the ground as well. From there, bend both of your knees and bring the shins to the back of the thighs, feet lengthened yet slightly flexed. Reach your arms to the back and grab your ankles, not putting too much pressure. Feel the lengthening of the spine.
This variation of Rabbit Pose is perfect for practitioners who want to open their shoulders more. Before getting into Rabbit Pose, place two blocks shoulders distance apart, one for each arm. Starting from standard Rabbit Pose, bring your head up so that you can look forward and place your arms on the blocks correctly. Bring your arms forward, bend them at the elbows and place the upper arms on the blocks so that the elbows lie close to the front of each block. Put the palms of the hands together as if during a prayer in the air above the head. Align the neck and the head with the spine, the crown of the head pointing at the ground, eyes gazing at the mat. Enjoy opening and stretching the shoulders.