Sasankasana

What is Rabbit Pose? Rabbit pose, or shashankasana in Sanskrit, is a beginner's inversion that brings fresh blood to the brain. From thunderbolt, the yogi bends forward and places the top of the head on the floor while lifting the hips. Aside from refreshing the mind, the pose increases spinal elasticity. Instructions • Begin in thunderbolt pose. • Grab the heels, exhale and bend forward. Place the top of the head on the floor close the the knees. • Lift the hips. • Breathe while holding the pose. • Inhale and slowly rise. Cautions • Avoid this pose if there is neck injury or high blood pressure. Benefits of Rabbit Pose • Brings fresh blood the the brain • Increases spinal elasticity • Invigorates the mind • Prepares the yogi for the more advanced inversion of headstand

It is performed sitting on the heels including inversion and forward bending followed by stretching the body. Taking It majorly benefits the neck, hips, and lower back muscles. Keeping its difficulty level in mind it is considered under the intermediate level. Sasangasana Meaning The name of Sasangasana is due to the posture that the body attains mimics that of the rabbit. As in Sanskrit, a rabbit is called “Sasanga”. It is so as in this pose the spine gets rounded and shares a similarity with the rabbit’s spine and posture. The name shashankasana is used for it because here it is compared with the moon (Shashank in Sanskrit). As the moon is taken as a symbolic representation of peace and calmness and the soothing effects of this posture are quite similar for the body Rabbit Pose Practice Guide Image Source: Canva Precautions & Contraindications • Avoid rabbit pose in case of any injury in the neck, back, shoulders, and arms. • People with spondylitis must not practice the pose. • Hypertension patients & Pregnant women must avoid its practice. • If you have depression or vertigo, this pose is certainly not recommended. Preparatory poses • • • • Table Top Pose (Bharmanasana) How to Do Rabbit Pose (Steps) • Begin with performing the child pose. • Slowly bring your hands back to hold the heels. • Draw your forehead towards the knee as close as possible. • Firm the grip on the heels. • Inhale, lifting your hips off the heels and rolling on to the top of your head. • Keep breat...

Sasankasana is also known as rabbit posture or hare posture, since Sasanka means rabbit or hare in Sanskrit. The final posture of this asana resembles a leaping rabbit or hare. However, a few other schools term this as moon posture or crescent moon posture, since Sasanka also means moon in Sanskrit. Procedure for Sasankasana • You should sit in Vajrasana. • You should keep your knees together on the floor. • The weight of your body should be resting on your heels. • The soles of your feet should be turned away from your body. • You should inhale slowly, while raising both your hands straight above the head. • The palms of the hands should be turned outward and the inside of your hands should be touching your ears. • You should now lean backwards as much as possible. • You should exhale, while bending and lowering the trunk and pelvis forward. When you are doing this, the hands should remain straight touching your ears and your seating position should be firm. • You should bend forward and bring your hands and head fully forward until your hands are touching the floor and then your forehead rests on the floor. • You should move your palms along the ground, so that your hands get maximum stretch. • You should keep the palms together and straight, while your abdomen presses on your thighs. You can also interlock the palms and deepen the stretch of your hands. • You should hold your breath and remain in this asana as long as you are quite comfortable. • You should inhale slowl...

Shashankasana is also known as the pose of the moon or the hare pose. ‘Shashank’ is a Sankrit word which means moon. The moon symbolises peace and calm; it emits soothing and tranquilising vibrations. Shashankasana has a similar calming and cooling effect on an individual. At the same time, it is the position frequently adopted by hares and rabbits. Benefits This is a simple asana which holds multiple benefits for the body and mind. - It stretches the back muscles and separates the individual vertebrae, releasing pressure on the discs. Often nerve connections emanating from the spinal cord are squeezed by these discs, giving rise to various forms of backache. This posture helps to relieve this problem and encourages the discs to resume their correct position. - It also regulates the functioning of the adrenal glands. - It tones the pelvic muscles and the sciatic nerves and is beneficial for women who have an underdeveloped pelvis. - It helps to alleviate disorders of both the male and female reproductive organs. - Regular practise relieves constipation. - It helps eliminate anger and has a cooling effect on the brain. Method To sit in vajrasana (thunderbolt pose) kneel on the floor. Bring the big toes together and separate the heels. Lower the buttocks onto the inside surface of the feet with the heels touching the sides of the hips. Place the hands on the thighs. The back and head should be straight but not tense. Avoid excessive backward arching of the spine. Close the e...

Starting Position: Vajrasana Concentration: on the whole body Breath: coordinated with movement, normal breathing in the posture Repetitions: 1-3 times Practice: Sit in Vajrasana with hands on the thighs. The upper body is straight and relaxed. >Inhaling raise both arms above the head. >Exhaling keep the back straight and bend upper body and arms forward from the hips, until arms and forehead touch the floor. The buttocks remain on the heels. >Breathing normally remain in this position for a while. Relax the whole body, especially the shoulders, neck and back. >Inhaling keep the back straight and raise the upper body and arms. >Exhaling return to the starting position. Practice the exercise 3 times in total. Remain bending forward for sometime and consciously perceive the movement of the breath on the spine. Benefits: Improves blood supply to the head and therefore nourishes the eyes and all brain functions. Helps to relieve fatigue and promotes concentration. Anxiety and depression are relieved due to its calming effect. The whole spine and muscles of the back relax in this position and the breath deepens into the back of the lungs. Abdominal breathing gently massages the digestive organs. Caution: Avoid this Asana with high blood pressure, glaucoma or dizziness. Asana is included in the following categories: • Level 2 • Shashankasana • The System “Yoga in Daily Life” • The System “Yoga in Daily Life” • About the Author • Dedication • Introduction to The System “Yoga in D...

Sasangasana is a forward-bending yoga pose that stretches the spine, arms and shoulders. The name comes from the Sanskrit, sasaka, meaning "rabbit," and asana, meaning "pose." This position has been named after the shape it resembles: that of the round spine of a rabbit. Starting in balasana, or child's pose, the hands grasp the feet and the top of the head is placed on the mat as close to the knees as possible. The body rolls forward on the crown of the head, lifting the hips as high as possible. The hands continue to hold the heels and the arms are straight. Sasangasana is commonly referred to as rabbit pose in English. Practicing sasangasana can relieve stress and irritation. It calms the mind, alleviates fatigue, and may reduce mild depression. This pose also stimulates the thyroid and endocrine system. It is recommended to perform this pose for long periods of time in order to fully benefit from it. This posture opens the heart chakra by rounding and lengthening the spine. Sasangasana also increases the flow of prana to the brain and improves blood flow through the ajna (crown) chakra. Sasangasana is a perfect inversion for beginners and is also a preparatory pose for sirsasana, or headstand. It is a counter pose to ustrasana, or camel pose. As a modification, one may place a folded blanket under the head and knees to reduce pressure while performing sasangasana.