Rabbit Pose
Sasangasana rounds the spine fully and stretches the back of the neck and shoulders.
- Level
- Intermediate
- Family
- Forward fold
- Hold
- 3–5 breaths
- Works
- Spine, shoulders, neck
- Round the spine
Step by step
How to do Rabbit Pose
Begin Sit in Thunderbolt Seat.
- 01
Sit on the heels and hold the heels with the hands.
- 02
Fold forward, tucking the chin.
- 03
Place the crown of the head on the floor near the knees.
- 04
Lift the hips, rolling onto the crown.
- 05
Keep light pressure on the head.
- ↩
Coming out. Lower the hips, roll up slowly and rest in Child's Pose.
Breath
Breathe into the back.
Focus
Spinal flexion
Why practise it
Stretches spine and shoulders.
Alignment & cues
Light weight on the head.
Teacher’s cues
- “Round the spine”
Common mistakes
Too much weight on the head.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Child's Pose.
Variations
- Rabbit with hands clasped
Props
- Blanket under head
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid with neck injury, glaucoma or high blood pressure.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Sasanga means rabbit; associated with the moon.
Questions
Is Rabbit safe for my neck?
Keep most weight in the knees and shins; avoid with any neck issue.
