Inversion · Intermediate
Rabbit Pose
Sasangasana·शशासन·śaśāṅgāsana
Also called: Sasankasana, Rabbit
Rabbit is the gentle inversion most users have never tried — quietly potent for upper-back release. The supported wrist-grip means most of the weight stays in the legs and hands; the head barely bears any load. Useful as a counter-pose to backbends in a sequence.
Benefits
- Stretches the entire spine in deep flexion — opposite of every backbend
- Releases the tension between the shoulder blades — desk-work magic
- Mild inversion calms the nervous system
- Easier alternative to Sirsasana for users wanting a head-down sensation safely
How to practise Rabbit Pose
- Kneel on the floor and sit on your heels (Vajrasana).
- Reach back and grasp the heels of your feet with both hands.
- Tuck the chin and place the crown of the head on the mat in front of the knees.
- Inhale and lift the hips up, rolling the body forward onto the crown.
- Most of the weight stays in the legs and hands — only 10-20% on the crown.
- The forehead approaches the knees as the spine rounds in deep flexion.
- Hold for 20-30 seconds. To exit, lower the hips back to the heels and rest.
Suggested hold: 30s · Breath: Natural
How Rabbit Pose affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Balancing | a good fit — helps settle this dosha |
| Pitta | Balancing | a good fit — helps settle this dosha |
| Kapha | Neutral | broadly neutral |
Who should avoid or modify this pose
- Don't practice with neck injury or cervical-spine issues
- Skip with high blood pressure or glaucoma
- Pregnant women shouldn't practice
- Avoid with knee injury that prevents kneeling
- Don't practice on a full stomach
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Place a folded blanket under the knees for cushioning
- Place a folded blanket under the head for less compression on the crown
- Skip the heel grip and place the hands on the mat in front of the knees instead
- Reduce the depth — keep the forehead a few inches off the knees
Traditional source: Modern hatha — Modern hatha. Bikram-lineage pose; appears in some classical hatha enumerations. Not in the Hatha Yoga Pradipika Ch. 1.