Rabbit Pose (Sasangasana)- Learn How To Do

Rabbit pose which is famously knows as Sasangasana is derived from the Sanskrit language. Here the word ‘Sasang’ means rabbit and ‘Asana’ means posture. In Sanskrit the word ”Sasang” also refers to MOON which indicates to the pose to make yogi calm and cool like Moon.Rabbit Pose boost energy flow in the body. It is the best pose for balancing out the spine. Before starting Sasangasana do some warm-up movements. Salutation and other poses like Warrior poses can help you to prepare your spine for Sasangasana.

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It can assist in effective blood circulation in our body and mind. In this pose, the body resembles a rabbit. Before starting to practice this pose you can prepare your body by doing Balasana, Virasana,Ustrasana, and Bharmasna. It is called Sasangasana as here our spine gets rounded just like the posture of the rabbit.

rabbit pose

Rabbit pose help in activating the third eye chakra, solar plexus Chakra, and heart Chakra. It powerfully energizes the muscles in your back, lower back triceps, and biceps. Rabbit poses are beneficial for both minds as well as for the body. This asana can be performed during the early morning as well as in the evening also if you want to improve your sleep then you can practice it just before you go to sleep. It is a relaxing posture does it bring a calm effect to the body.

A Different Name For Rabbit Pose

Yoga poses have different names and various titles. Few titles become more popular as they are used frequently by yoga teachers and practitioners. Here are multiples names for Rabbit pose yoga.

Hare Pose

Rabbit Pose



Prostration Pose

Naman Pranamasana

Benefits of Bunny pose yoga

1. Bunny pose regulate and activate the thyroid gland.

2. Improves blood circulation and brings oxygen-rich blood to the head.

3. Regulate, stimulate and boost the digestive system.

4. Flexing and strengthening the spine.

5 Stretches and strengthens the shoulder and arms.

6. Reduce stiffness of the lower back.

7. Improve the immune system.

8. Rabbit pose can cure insomnia.

9. Regulate the hormonal balance and improve metabolism.

10. Relieve tension from the upper body.

How to do Rabbit Pose?

1. Begin this pose by getting into the child pose.

2 Gradually use your hands and hold onto your heels. shift your forehead towards your knees.

3. Smoothly put your head upper part down on the mat and exhale properly.

4. During this time, hold onto your knees firmly.

5. Lift your hips upward towards the roof and take deep breaths during this.

6. Turn the upper part of the head down.

7. Try to bring your forehead towards the knees as near as possible.

8. Stay in this posture at-least for 30 to 50 seconds.

9. Afterwards slowly come back to the child pose and relax.


Yoga instructors can introduce various variations in Sasangasana as we know practitioners have different abilities. Yoga variations can make the practitioner more confident. Below We have mentioned various variations of Sasangasana

Puppy Dog Pose

We have already covered puppy dog pose in our website.Please have a look here

Puppy Dog Pose one block

If you find any difficulty while posing rabbit pose then you may try it with a wooden block down to your head. For this you need an wooden block, Now attain the rabbit pose but this time you will not bend your head near to legs but you will keep your head on wooden block.Now take deep breaths. This will make the position easier and helps  beginners to be in the position for the long time

Revolved Puppy Dog Pose

If you want to get twisted then you must do revolving puppy pose. The pose is helpful if you have any stiffness in shoulder,back or neck and also helpful to get stretch to your upper muscles. To perform the asana.

rabbit pose revolved

1. Clasp your both hands and turn upper body to the right side

2. Be there for 4-5 breathes and then turn to center

3. Now turn your body to left and repeat the same process again

Rabbit Pose Contradictions:

Rabbit Pose is the intermediate level yoga pose so one should know and take precautions before practicing this level of yoga pose.

  • It must be avoided during pregnancy.


  • Advised not to practice if you have neck, shoulders, or back injuries.


  • Not recommended for people having Vertigo and Spondylitis.


  • Do not practice if you glaucoma or high blood pressure


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