Welcome to our article about how to do the Rabbit Pose, also known as Sasangasana. This yoga asana is an excellent way to stretch and strengthen your back, neck, and spine.

How to do the Rabbit pose

In this section, we will provide information on the Rabbit Pose, including its Sanskrit name and the level of difficulty involved in practicing it.

Key Takeaways:

  • Rabbit Pose is also known as Sasangasana
  • It is a great way to stretch and strengthen your back, neck, and spine
  • The Sanskrit name for the pose is Sasangasana
  • This asana is considered to be of moderate difficulty

Understanding the Rabbit Pose – Name in Sanskrit

As we delve deeper into the Rabbit Pose, also known as Sasangasana, it’s worth exploring its Sanskrit name. “Sasangasana” is derived from two Sanskrit words: “Sasanka” meaning “rabbit” and “asana” meaning “pose.” Thus, the pose is named after the rabbit, which is the animal that the practitioner’s body resembles when in the final pose.

The name is quite fitting as the final pose resembles a rabbit’s posture when it is sitting and folding its body inwards. This asana is an excellent way to calm the mind, and the name “Sasangasana” precisely represents the animal’s innate ability to relax and remain poised even in difficult situations.

Exploring the significance of the name in a practice is an excellent way to connect deeper with the asana and its traditional roots. The name “Sasangasana” serves as a reminder to practitioners of the importance of finding relaxation and poise in difficult poses, both on and off the mat.

Benefits of the Rabbit Pose

The Rabbit Pose, also known as Sasangasana, is a great yoga asana that offers numerous benefits to the mind and body. Incorporating this pose into your regular practice can invigorate your body, promoting flexibility, strength, and relaxation. Let’s explore some of the amazing benefits that the Rabbit Pose has to offer:

Stretches the spine and neckThe Rabbit Pose involves a forward fold, which helps to stretch and lengthen the spine and neck. This can alleviate tension and tightness in these areas, promoting better posture and reducing the risk of neck and back pain.
Improves digestionThe forward fold in the Rabbit Pose helps to massage and stimulate the digestive organs, improving digestion and reducing bloating and discomfort.
Calms the mindThe Rabbit Pose is a restorative pose that can calm the mind and promote relaxation. This can help to alleviate stress and anxiety, promoting overall emotional wellbeing.
Stimulates the immune systemThe Rabbit Pose can stimulate the immune system by promoting the flow of lymphatic fluid throughout the body. This can help to remove waste and toxins from the body, supporting overall immune function.

As you can see, the Rabbit Pose has numerous benefits for the mind and body. Incorporating this asana into your regular practice can help you lead a healthier, more balanced life.

Cautions and Precautions

Although the Rabbit Pose is generally safe and accessible to most practitioners, there are certain cautions and precautions to keep in mind.

  • Neck injuries: If you have a neck injury, it’s essential to avoid placing pressure on your neck. Instead, focus on engaging your core and stretching your upper back.
  • Low blood pressure: If you have low blood pressure, it’s best to avoid staying in the pose for an extended period. Instead, listen to your body and come out of the pose if you start to feel lightheaded or dizzy.
  • Pregnancy: Pregnant women should avoid compressing their bellies and instead focus on stretching their upper back.
  • Heart conditions: If you have a heart condition, it’s important to avoid compressing your chest in the pose. Instead, focus on elongating your spine and stretching your upper back.
  • Knee injuries: If you have a knee injury, it’s important to modify the pose by placing a blanket underneath your knees for cushioning.

“As with any yoga asana, it’s important to listen to your body and approach the practice with mindfulness and respect for your limits and capabilities.”

By keeping these cautions and precautions in mind, you can practice the Rabbit Pose safely and effectively, reaping all of its many benefits. As always, it’s essential to consult with your healthcare provider before engaging in any new exercise routine, especially if you have any underlying health conditions or injuries.

How to Practice the Rabbit Pose

Practicing the Rabbit Pose requires a deep stretch of the back and neck muscles. Follow these step-by-step instructions to ensure proper technique and alignment:

  1. Kneel on the yoga mat with your hips resting on your heels.
  2. Place your hands on your heels and inhale.
  3. As you exhale, slowly lower your forehead towards the floor, leading with the crown of your head.
  4. Bring your hands to the back of your heels while keeping your forehead on the mat.
  5. Engage your core muscles and roll your spine up while pulling on your heels with your hands.
  6. Slowly release your heels and lower your hips towards your heels, keeping your head tucked in.
  7. Hold the pose for 5-10 breaths before releasing.

Remember to keep your breathing steady and your movement slow and controlled. Avoid straining or overstretching your neck or back muscles.

Tips for Proper Alignment and Technique

Here are some additional tips to help you achieve proper alignment and technique in the Rabbit Pose:

  • Keep your shoulders relaxed and away from your ears.
  • Draw your shoulder blades down your back to open up your chest.
  • Engage your core by drawing your belly button towards your spine.
  • Press your hips down towards your heels to deepen the stretch.
  • Lengthen your spine with each inhale and deepen the stretch with each exhale.

By following these tips, you can make the Rabbit Pose accessible and comfortable for your body.

Tips for Beginners

If you’re new to yoga or the Rabbit Pose, don’t worry, we have some helpful tips to get you started.

Start Slow

It’s important to take your time and ease into any new pose, especially one as challenging as the Rabbit Pose. Begin by practicing the pose for a few breaths and gradually increase the duration as your body becomes more comfortable with it.

Use Props

Props can be a useful tool for beginners to aid in proper alignment and support the body. Consider using a block or blanket to prop up your hips and knees while in the pose, or place a folded blanket between your forehead and the floor if you struggle to reach the ground.

Focus on the Breath

It’s easy to get caught up in the physical aspect of the pose, but don’t forget to focus on your breath. Taking deep inhales and exhales can help to calm the mind and release any tension in the body.

Listen to Your Body

Remember to always listen to your body and don’t push yourself too far. If you experience any pain or discomfort, back off and modify the pose as needed. It’s important to honor your body’s limitations and practice with mindfulness and self-compassion.

How to do the Rabbit pose

Modifications and Props for the Rabbit Pose

The Rabbit Pose can be a challenging asana, even for experienced yogis. However, with the right modifications and props, this pose can be made more accessible and comfortable for all body types. In this section, we will explore some modifications and props that can help enhance your Rabbit Pose practice.

Modifications for the Rabbit Pose

Here are some modifications you can try when practicing the Rabbit Pose:

  1. Use a blanket or cushion: If you have sensitive knees or find it uncomfortable to kneel on the floor, try folding a blanket or cushion and placing it underneath your knees for extra support.
  2. Use a strap: If you have tight shoulders or find it difficult to reach your heels with your hands, try using a strap to loop around your heels and hold onto instead.
  3. Place a block or book in front of you: If you have a tight lower back or find it difficult to reach your forehead to the floor, try placing a block or book in front of you to rest your head on instead of reaching all the way to the floor.

Props for the Rabbit Pose

Here are some props you can use to enhance your Rabbit Pose practice:

PropHow to Use
Yoga MatUse a non-slip yoga mat to provide a stable surface for your knees and feet, preventing them from slipping during the pose.
BolsterPlace a bolster underneath your hips for extra support and to prevent your lower back from rounding.
BlanketUse a blanket to cushion your knees or to place underneath your forehead for extra comfort.
BlockPlace a block in front of you to rest your head on or to support your knees if you have tight hips.

With these modifications and props, you can customize your Rabbit Pose practice to suit your body and personal needs. Remember to listen to your body and never push yourself beyond your limits. And most importantly, enjoy your practice!

Exploring Rabbit Pose Variations

Are you looking to deepen your Rabbit Pose practice? If so, you’ve come to the right place! There are numerous variations of the Rabbit Pose that can challenge and invigorate your body and mind.

One variation is the Half Rabbit Pose, which involves bringing the forehead to the mat and keeping the arms extended in front of the body. Another variation is the Reclining Rabbit Pose, where the practitioner lies down on their back and brings the head towards the knees.

If you’re looking to challenge yourself even further, try the Flying Rabbit Pose. This variation involves lifting the hips off the heels and extending the legs behind the body while keeping the arms and forehead on the mat.

Another variation is the Side Rabbit Pose, where the practitioner twists the torso to one side and brings the forehead towards the knee of the opposite leg.

Comparing Rabbit Pose Variations

Half Rabbit PoseEasyStretches the spine and shoulders
Reclining Rabbit PoseEasyRelieves stress and anxiety
Flying Rabbit PoseAdvancedStrengthens the core and arms
Side Rabbit PoseIntermediateImproves digestion and releases tension in the hips

It’s important to note that some of these variations may not be suitable for beginners or individuals with certain injuries or health conditions. Always listen to your body and consult with a qualified yoga teacher if you have any concerns.

By exploring various Rabbit Pose variations, you can find the ones that work best for your body and personal needs, making your practice all the more rewarding.

How to do the Rabbit pose

Partnering in the Rabbit Pose

One of the unique aspects of the Rabbit Pose is that it can be a great opportunity for partnering and practicing with a friend or yoga partner. Partnering in this pose can deepen your practice and help you reach new levels of relaxation and flexibility.

To begin, sit back on your heels in Rabbit Pose and have your partner stand behind you. They should gently place their hands on your lower back, helping you to lengthen through your spine. You can also have your partner place their hands on your shoulders, applying gentle pressure to help you deepen into the pose.

Another option for partnering in the Rabbit Pose is to take turns being the “rabbit” and the partner. The rabbit can come into the pose while the partner helps them achieve proper alignment and provide support. Then, switch roles and continue to practice together.

Partnering in the Rabbit Pose can allow for a deeper stretch and added relaxation, as you can surrender into the support of your partner. It can also be a fun and playful way to connect with your yoga partner and deepen your practice together.


As we conclude our exploration of the Rabbit Pose, we hope you have gained a deeper understanding of this yoga asana. From its Sanskrit name Sasangasana to its variations and partnering exercises, the Rabbit Pose offers numerous benefits for practitioners of all levels.

Remember, it’s essential to practice the Rabbit Pose with caution and care, especially if you’re new to yoga or have any medical conditions. We encourage you to consult with your healthcare provider before attempting any new asana.

With regular practice, the Rabbit Pose can promote physical and mental well-being, enhancing flexibility, strength, and relaxation. So, let’s incorporate the Rabbit Pose into our yoga practice and reap its many benefits!

Joanne Lipston is a certified Yin Yoga teacher in United States, passionate about the transformative power of this practice. With a dedication to promoting strength, flexibility, and mindfulness, Joanne creates an energetic and supportive environment in her classes.