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