Sasangasana – Yoga Rabbit Pose

Sasangasana – Yoga Rabbit Pose


Sasangasana is derived from the combination of the Sanskrit words Sasanga(Rabbit) and asana (posture or pose). The reason for the name Sasangasana is,it ressemble the position of the rabbit.It is called as Yoga Rabbit Pose in English.

Preparatory poses for Sasangasana are Virasana, Bālāsana, Ustrasana and Bharmanasana; and the follow-up poses are Virasana, Bhujangasana, Simhasana and Bharmanasana.

Sasangasana helps to reenergise and refresh the body and mind. It strengthens and stretches the spine. It is an Entry level yoga pose. Beginners can practise easily with the right guidance and practise. It helps to calm the mind and relives the stress and depression.

Steps Involved:

  1. Start from the Child pose.
  2. Slowly hold onto the heels with your hands.
  3. Now pull the forehead in towards the knees.
  4. Place the top of the head on the yoga mat.
  5. Breathing should be normal.
  6. Hold tightly onto the heels.
  7. Inhale; lift the hips up towards the roof.
  8. Roll onto the crown of your head
  9. Try to press the forehead slowly as close to the knees as possible.
  10. Breathing should be normal.
  11. Hold in this position for few seconds (30 to 60 seconds).
  12. Exit the pose by exhale and come back to the child pose.


  • Gently strengthens the Abdomen.
  • Stretches the Arm, Shoulder and back.
  • Stimulates the endocrine and immune systems.
  • Regular practise can cure the insomnia and diabetes.
  • Relieves the tension in the shoulders, back and neck.
  • Helps to lengthen the spine.
  • Helps to reduce the depression and calms the mind.
  • Increases the mobility and elasticity of the spine and back muscles.
  • Helps to feed the nervous system with fresh oxygen and blood.
  • Helps to cure chronic tonsillitis, colds and sinus problems.
  • Stimulates the abdomen organs. Thus increases the digestion system.
  • Increases the flexibility.
  • Helps to regulate the blood circulation in the entire body.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Back Injury
  • Chronic knee
  • Neck Injury
  • Spine problems
  • Shoulder injuries

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

If you find any pain or discomfort, exit the pose and ask for the expert’s guidance and doctor’s advice.