Rabbit Pose
Sasangasana rounds the spine fully and stretches the back of the neck and shoulders.
- Level
- Intermediate
- Hold
- 3–5 breaths
- Focus
- Spinal flexion
- Steps
- 5 cues · ~1 min
- Round the spine
Step by step
How to do Rabbit Pose
StartSit in Thunderbolt Seat.
- 1
Sit on the heels and hold the heels with the hands.
- 2
Fold forward, tucking the chin.
- 3
Place the crown of the head on the floor near the knees.
- 4
Lift the hips, rolling onto the crown.
- 5
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 & common mistakes
Aim for Light weight on the head.
Teacher’s cues
- “Round the spine”
Watch out for
Too much weight on the head.
Make it yours
Easier, harder, supported
Child's Pose.
- Rabbit with hands clasped
- Blanket under head
In a sequence
Where it fits in a flow
BeforeChild’s Pose
BeforeThunderbolt Seat
This poseRabbit Pose- AfterChild’s Pose
Good to know
Questions
Is Rabbit safe for my neck?
Keep most weight in the knees and shins; avoid with any neck issue.
Sasanga means rabbit; associated with the moon.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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