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    Rabbit Pose: Sasangasana

    Purposes and Benefits:

    • Balances out spine and releases tension after doing previous pose–Camel pose (#22)
    • Prepares body to do final 2 poses (#24 and #25) by rounding out body
    • Improves digestion
    • Regulates metabolism
    • Alleviates common cold, chronic tonsillitis, and sinus problems
    • Nourishes nervous system by maximally extending spine
    • Compresses and nourishes parathyroid and thyroid glands
    • Enhances mobility and elasticity of back muscles and spine
    • Improves flexibility of scapula and trapezius

    How to Do:

    • Kneel on a towel that extends back past toes
    • Reach back and fold edges of towel over heels
    • Grab heels and towel together
    • Maintain firm grip with thumbs outside feet and with fingers on soles
    • Keep chin tucked into chest
    • While exhaling, begin curling torso slowly and tightly forward and inward until forehead touches knees and top of head touches floor
    • If you notice a gap between forehead and knees, walk knees forward to meet forehead
    • As you curl inward, lift hips into air, firmly pull on heels, and roll body forward like wheel
    • Push feet firmly into floor and pull on heels with all your power to maintain about 25% of body weight on head
    • Tuck chin securely into chest, engage belly to lift hips, and stretch more deeply into lower back
    • Work toward these goals: Completely straighten arms; Reach upward using hips so that thighs are perpendicular to floor
    • Remember to breathe normally
    • Hold pose for 20 seconds
    • To reverse out of pose, lower hips back toward heel, uncurl slowly, and lift chin last