Sasangasana or the Rabbit Pose is an important yoga asana that can offer a lot of benefits for the back and the neck. It can also improve the functioning of the mind and assist in effective blood circulation in the body. During the pose, the body of the practitioner resembles a rabbit, hence its name.
Sasangasana Sasangasana


Steps of Sasangasana

Here are the steps associated with Sasangasana.

  • Start the Sasangasana pose by first getting into the Child Pose.
  • Now hold onto your heels slowly using your hands.
  • Pull your forehead in towards your knees.
  • Gently place the upper part of your head on the yoga mat.
  • Breathe normally at all times.
  • Tightly hold onto your heels during the phase.
  • Inhale deeply while lifting your hips upwards toward the roof.
  • Roll on the crown of the head
  • Press your forehead slowly and bring it as close as you can towards the knees.
  • Hold your body in this position at least for about 30-60 seconds.
  • Finally exit from the pose by exhaling and bring your body back to child pose.

Preparatory poses

Here are the main preparatory poses that you need to perform before Sasangasana.

  • Ustrasana
  • Virasana
  • Bālāsana
  • Bharmanasana

Follow up poses

The follow-up poses for Sasangasana are listed below.

  • Bhujangasana
  • Simhasana
  • Virasana
  • Bharmanasana

Tips for performing Sasangasana

Ideally, it is an asana that can be practiced during the early morning hours or in the evening. However, if you are keen on improving the quality of your sleep, you can practice it just before going to sleep as well. It has a way of relaxing the whole body which can ensure a positive sleep at all times. To make sure that you get all the various steps associated with the asana in the best possible manner, it is better you practice the asana during the initial stages in close supervision of a yoga master.

The science of Sasangasana

Sasangasana helps in the opening, activating and relating of third eye chakra, throat chakra, heart chakra and solar plexus chakra. It gently but powerfully stimulates the muscles in the back, neck, core or the abs, the lower back and the triceps and biceps. It is a very powerful asana which can benefit both the body and mind.

Benefits of Sasangasana

Here are the main benefits of Sasangasana.

  • Sasangasana can help in flexing the spine and increasing its strength.
  • This asana can enhance body awareness through the process of breathing.
  • Since the Rabbit Pose works like a type of forward bending pose, it helps to calm the mind as well as ease tensions felt around the neck.
  • By activating and regulating the thyroid glands, this asana keeps the working of hormones in perfect control.
  • By effectively helping in blood circulation and bringing oxygen-rich fresh blood to the head, it helps to get rid of stress.
  • It helps to activate and regulate the digestive system.
  • By keeping the face muscles perfectly fresh and young, it helps to reduce stretches.
  • It stretches the shoulders and arms thereby giving them strength.
  • The asana greatly reduces the stiffness of the lower back.
  • It improves the functioning of the immune system.
  • Sasangasana can also induce great quality sleep which makes it an ideal posture for practicing before sleep.
  • When practiced regularly, Sasangasana can cure diabetes and insomnia.
  • It helps to effectively lengthen the spine.
  • It can greatly reduce signs of depression.
  • The asana can help in curing chronic tonsillitis, sinus problems and colds.
  • It stimulates abdomen organs in a powerful manner which boosts digestive power.
  • It can regulate the circulation of blood through the whole body.

Precautions and contraindications associated with Sasangasana

Sasangasana is contraindicated for people having the following health problems.

  • Neck, arms, shoulder or back injuries
  • Vertigo
  • Spondylitis
  • Chronic knee problems
  • Hypertension
  • Depression
  • Spinal problems
  • Pregnancy

Now that you have learned about the various steps and benefits of Sasangasana, you can go ahead and practice it in your day to day life.

Sasangasana videos

Sasangasana references

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