Rabbit Pose

Common Title Rabbit Pose
English Title Rabbit Pose
Sanskrit Title Sasangasana
All Titles Rabbit Pose, Sasangasana, Hare Pose, Shasangasana, Shashankasana
Pose Level Intermediate
Pose Position Sitting
Pose Type Inversion, Forward-Bend, Stretch
Sanskrit Pronunciation Play Audio
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Yoga Sequences

List of yoga sequences with Rabbit Pose:

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In Sanskrit, ‘sasaka’= ‘rabbit’, ‘asana’ = ‘posture/pose’. Hence the name Sasangasana or in other words Rabbit Pose. The body resembles the round spine of the rabbit and derives the name from there. A prone pose, while seated on the knees, it is a forward bend, flexing the neck and the hips to the maximum.

Rabbit Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Chakras

Rabbit Pose helps open, activate, and balance the following chakra(s):
  • Third Eye Chakra (Ajna Chakra)
  • Throat Chakra (Vishuddha Chakra)
  • Heart Chakra (Anahata Chakra)
  • Solar Plexus (Manipura Chakra)

Anatomy

Rabbit Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Lower Back
  • Biceps and Triceps
  • Core (Abs)
  • Neck

Rabbit Pose yoga sequences

Rabbit Pose is commonly found in the following types of yoga sequences:
  • Gentle yoga sequences
  • Kids yoga sequences
  • Yin yoga sequences
  • Yoga sequences for relieving lower back pain
  • Yoga sequences for building biceps and triceps
  • Core yoga sequences
  • Yoga therapy sequences for neck

How to do Rabbit Pose

The below cues and yoga sequences added by yoga teachers show multiple ways to do Rabbit Pose depending on the focus of your yoga sequence and the ability of your students.

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  1. Bring hands to heels, or the back of legs and hold.
    Bring your head down and close to your knees.
    Lift your hips high.
    Kept the head just above the ground.
    Stretch the back up toward the ceiling.

    Begin with 2 deep breaths. You may lengthen as students become comfortable.

    To release, lif...
  2. 30 SECS TO SET UP, 1 MIN IN
    QUICK RECAP THROAT CHAKRA
  3. 1. From Child pose, hold onto the heels with the hands and pull the forehead in towards the knees with the top of the head on the floor.
    2. Holding tightly onto the heels, inhale and lift the hips up towards the ceiling. Roll onto the crown of the head and press the forehead as close to the knees a...
  4. Come back to thunderbolt then set up for rabbit.
  5. A. From Vajrasana, inhale and hold the heels with your hands, and slowly raising the body bring the crown of the head on the floor close to your knees, while raising the lower back upwards.

    B. Here taking the body in Sasangasana or Rabbit Pose, stretch the arms out completely while still holding ...
  6. Gentle inversion, many of same benefits as headstand. Good for Menstruation
    From Child pose, knees hip distance apart, hold onto the heels with the hands and pull the forehead in towards knees, place top of head on floor
    Holding tightly onto the heels, inhale - lift the hips up towards the ceilin...
  7. the rabbit is associated with spontaneity, abundance.
  8. A. From Camel Pose Variation, inhale and release.

    B. Inhale and bring the torso in a forward bend in Rabbit Pose (Sasangasana), holding the heels with the hands and bringing the head close to the knees.

    C. A great pose for those who are comfortable with the neck being squeezed.
  9. 1. Bring the body to Vajrasana, take a few breaths here keeping the spine straight.
    2. Placing the palms on your heels behind you, inhale and stretch the spine and take the head and place it on the floor. Exhale completely. Once here inhale and raise the entire back and bring it away from the heels...
  10. A. Moving from Vakrasan, take the body to a slightly difficult pose called Sasangasana or Rabbit Pose.

    B. Bring the body to Vajrasana, take a few breaths here keeping the spine straight.

    C. Placing the palms on your heels behind you, inhale and stretch the spine and take the head and place it ...
  11. A rabbit hops by and hops into the forest
  12. 1. From Child pose, hold onto the heels with the hands and pull the forehead in towards the knees with the top of the head on the floor.
    2. Holding tightly onto the heels, inhale and lift the hips up towards the ceiling. Roll onto the crown of the head and press the forehead as close to the knees a...
  13. Bend towards the mat, placing the top of your head on the mat gently.
    Keep your hips as lifted as much as you need to keep pressure off your crown.
    Reach your hands back towards your heels while arching through your upper back.
  14. ~Begin by sitting on your heels. Exhale all the air out and grab your heels with back of the hands facing out, so thumbs outside, fingers inside.
    ~Engage your core and round down, placing the TOP of your head on the ground towards your knees so that your forehead is touching your knees.
    ~Lift your...

Discover more cues, teaching ideas, and how to do steps at How to Do Rabbit Pose

Rabbit Pose Benefits

Rabbit Pose Benefits:

The very many benefits derived from the practice of Rabbit Pose. Below we list 10 such Rabbit Pose benefits:

  1. Flexes the spine.
  2. Increases body awareness with breathing.
  3. As Rabbit Pose is a forward bend pose, it calms the mind and relieves tensions around the neck.
  4. Activates the thyroid glands, keeping the hormones in control.
  5. Relieves the stress bringing fresh blood supply to the crown of the head.
  6. Activates the digestive system. Yoga Sequence for Digestion
  7. Keeps the face muscles young and fresh, reducing stretches.
  8. Stretches the arms and the shoulders, giving strength.
  9. Reduces lower back stiffness. Yoga Sequence for Back Pain
  10. Sasangasana is a great posture to practice by the end of the day to induce good sleep.
Continue reading more on Rabbit Pose Benefits

Rabbit Pose Contraindications

 (Sasangasana) Rabbit Pose Contraindications:

Keep in mind the following such precautions when practicing Rabbit Pose, despite being a simple beginner level pose.

  1. Neck, shoulder, arms, back injury
  2. Spondylitis and Vertigo
  3. Hypertension
  4. Pregnancy
  5. Depression

Rabbit Pose Variations

Rabbit Pose Variations: Below are some common variations of the yoga pose Rabbit Pose with base pose as Puppy Dog Pose (Uttana Shishosana).

Rabbit Pose Steps

 (Sasangasana) Rabbit Pose Steps:
  1. Moving from Vakrasan, take the body to a slightly difficult pose called Sasangasana or Rabbit Pose.
  2. Bring the body to Vajrasana, take a few breaths here keeping the spine straight.
  3. Placing the palms on your heels behind you, inhale and stretch the spine and take the head and place it on the floor. Exhale completely. Once here inhale and raise the entire back and bring it away from the heels and twisting the neck take the stretch deep inside and close to the knee.
  4. Make sure there is no pressure on the head while taking this twist at the neck. Exhaling completely here stretch the arms, not letting go of the heels and feel the stretch at the neck and the shoulders with proper slow breathing.
  5. Remain in this pose for 4 breaths if it is comfortable or lesser depending on the comfort.
  6. This stretch at the beginning could be difficult to understand, but if you go into this pose step by step without pushing the neck or the back then the pose becomes smooth and beautiful.
  7. Release from this pose and go back to Vajrasana and relax the spine and neck with normal breathing.
Learn more: Rabbit Pose Steps

Rabbit Pose Modifications

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Rabbit Pose Preparatory Poses

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Rabbit Pose Relaxing Follow-up Poses

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Rabbit Pose Level Up Follow-up Poses

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Rabbit Pose Yoga Sequences

Rabbit Pose Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Rabbit Pose:

  • Rabbit Pose
  • Sasangasana
  • Hare Pose
  • Shasangasana
  • Shashankasana

Rabbit Pose Sanskrit

Rabbit Pose sanskrit title is Sasangasana

Please click on the link below to listen to Sanskrit pronunciation of Rabbit Pose:
Sanskrit audio pronunciation for  Sasangasana Play Sanskrit audio pronunciation for Sasangasana

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