Intermediatekneeling

Sasangasana

शशाङ्गासन

Sasangasana, or Rabbit Pose, is a calming forward bend that stretches the spine and stimulates the nervous system. It is an excellent pose for relieving stress and tension.

Anatomy Involved

Benefits

Stretches the spine
Stimulates the nervous system
Relieves stress and tension
Calms the mind
Improves circulation to the head
Full anatomical benefits — muscles, joints, organs →

Avoid If

High blood pressure
Neck injuries
Glaucoma
Vertigo

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

✕Rounding the spine instead of hinging from the hips

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Place padding under the knees if needed for comfort
2Align the hips directly above or behind the knees
3Keep the spine long and the chest lifted
4Press the tops of the feet or toes firmly into the floor
5Engage the core to support the lower back
6Hinge from the hips, leading with the chest
7Surrender the weight of the body to the props and the floor

Pose Details

Pose Type

forward bendinversionrestorative

Body Focus

spineneckshoulders

Focus Areas

flexibilityrelaxationbreathing

Best For

intermediatedesk workersteens

Yoga Styles

iyengarhathayin

When to Practice

cool downrestorativeevening

Position

kneeling

Target Areas

Practice Flow

Bharmanasana (Table top pose)

Virasana

Adho Mukha Svanasana

This pose

Adho Mukha Virasana (Child's Pose)

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

About this Pose

Sasangasana, or Rabbit Pose, is a calming forward bend that stretches the spine and stimulates the nervous system. It is an excellent pose for relieving stress and tension.

How to Practice

1. Begin in Vajrasana.

2. Inhale and raise your arms overhead, lengthening the spine.

3. Exhale and fold forward, bringing your chest towards your thighs.

4. Rest your forehead on the floor, relaxing your neck.

5. Extend your arms forward, palms on the floor, or if possible, clasp your hands behind your back, drawing the shoulders forward.

6 more steps remaining

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Frequently Asked Questions

Common questions about Sasangasana

What is Sasangasana?

Sasangasana, or Rabbit Pose, is a calming forward bend that stretches the spine and stimulates the nervous system. It is an excellent pose for relieving stress and tension.

What are the benefits of Sasangasana?

Stretches the spine. Stimulates the nervous system. Relieves stress and tension. Calms the mind. Improves circulation to the head.

Who should avoid Sasangasana?

Avoid this pose if you have: High blood pressure, Neck injuries, Glaucoma, Vertigo.

How many steps are in Sasangasana?

Sasangasana is practiced in 11 steps. Begin in Vajrasana.

Is Sasangasana suitable for beginners?

Sasangasana is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Sasangasana?

You may use: blanket. Props make the pose more accessible and comfortable.

What poses should I do before Sasangasana?

Prepare with: Bharmanasana (Table top pose), Virasana, Adho Mukha Svanasana. These warm up the relevant muscles and joints.