Sasangasana or Rabbit pose!

In sanskrit, sasanga means “rabbit” and asana “pose”, therefore it is commonly translated as “The position of rabbit”.

Sasangasana is considered a reversed pose and is one of the most simple ones (reversed means the position in which the head is located in a lower position with respect to the heart) which therefore allows beginners to enjoy the benefits of this position without turning their whole body upside down.


Let us now look at how to carry out sansangasana or the Rabbit pose:

  • Sit on the mat in Vajrasana.
  • Let your arms rest along your sides and in the meantime lean forward with your torso, resting on your thighs, and with your forehead resting on the ground in front of your knees. Descending slowly press the chin towards the sternum, applying jalandhara bandha.
  • Exhaling lengthen your hands backwards and grasp your heels with your thumbs on the outside and the other fingers inwards.
  • As you exhale slowly lift the hips bringing them upwards, until the thighs are almost vertical, and arch the vertebral column like a wheel. Bring the upper part of the head close to the knees as much as possible.
  • Slowly lift your ankles resting your toes on the mat and hold tight your heels with your hands.
  • Try to keep your shoulders away from your ears, stretch the abdominal muscles and keep your ankles close to each other.
  •  Keep this pose until it gives you  relief, breathing normally.
  • To exit, exhale, progressively relax the muscles of the abdomen, simultaneously unroll the back vertebra after vertebra getting back to sitting on the heels.


  • Invigorates the back muscles and the abdominals.
  • Stretches the whole spine making it more flexible, mobile and elastic.
  • Improves posture.
  • Stimulates the endocrine glands of the body, adjusting and maintaining a good metabolic balance in general
  • Optimizes the digestive processes.
  • Reduces the stiffness of the back and neck.
  • Oxygenates the brain cells by reducing the feeling of mental fatigue, anxiety and depression.
  • Relieves the symptoms of seasonal colds and sinusitis.
  • Reduces insomnia, facilitating relaxation before sleep.


Let us now take a look at the contraindications of this position

– This position must be practiced with prudence, in case of problems with the spine, neck in particular, or if you have recently suffered traumas or surgery at these levels.

– Sasangasana should be avoided if you suffer from vertigo, glaucoma or high blood pressure that is not well controlled and in an advanced stage of pregnancy.

If you want to deepen and to start with the basics of yoga take a look at our ebook yoga for everyone