Sasangasana: Rabbit Pose

Well, Happy Easter. For this momentous occasion, the Yoga Bunny will be delivering a sequence with some Sasangasana (Rabbit Pose).

This pose is seen most often in Bikram classes, where it shows up as a part of the set series performed during every class sequence. In fact, I don't see it all that often outside of Bikram classes. It's a pity: performed correctly, without putting too much pressure on the neck, it can be a great counter-stretch to a lot of poses. Beryl Bender-Birch (the author of Power Yoga) recommends the pose as a good counter-stretch for Supta Virasana (Reclined Heroes Pose).

Yogabasics.com gives this description for getting into Rabbit Pose:

From child pose, hold onto the heels with the hands and pull the forehead in towards the knees with the crown of the head on the floor.

Holding tightly onto the heels, inhale and lift the hips up towards the ceiling. Keep the crown of the head on the floor and press the forehead as close to the knees as possible.

Breathe and hold for 4-8 breaths.

To release: slowly exhale and lower the hips to the heels and slide the forehead back to the floor into child pose.

Here, then, is a sequence for the Easter Bunny in all us. Now, hop off to your yoga mats and make sure that the egg is hard boiled before you paint it. Cheers!

Sasangasana

Some contraindications for Rabbit pose include: current or reoccurring problems with the knees, back, or shoulders. Make sure to keep a good grip on the heels to keep pressure off of the head and neck. And, as always, if something doesn't feel good, it probably ain't.

1. Sukhasana (Easy Pose)
2. Table
3. Cat/cow in table
4. Adho Mukha Svanasana (Downward Facing Dog Pose). Pedal heels to warm up hips and legs
5. Come forward and down onto stomach
6. Bhujangasana (Cobra Pose)
7. Garbasana (Child's Pose)
8. Move between steps 6 and 7 moving with breath
9. Sasangasana (Rabbit Pose)
10. Vajrasana (Diamond Pose)
11. Take hands behind hips for gentle chest opener
12. Seated head and neck rolls
13. Vinyasa to seated
14. Janu Sirsasana (Seated Head to Knee Pose)
15. Baddha Konasana (Bound Angle Pose)
16. Repeat step 14 on other side
17. Vinyasa to seated
18. Supta Virasana (Reclined Heroes Pose). Use props as needed
19. Sasangasana
20. Vinyasa to seated
21. Ardha Ustrasana (Half Camel Pose). Repeat other side
22. Ustrasana (Camel Pose)
23. Sasangasana
24. Use this Rabbit Pose as a preparation for headstand by taking both hands on either side of head (still keeping weight in the hands) and rolling top of head along floor as a gentle massage
25. Sirsasana (Headstand)
26. Savasana