Monday 30 April 2012

Rabbit Pose - Sasangasana

The progression between Camel Pose and Rabbit Pose is one of the most stimulating and beneficial parts of the Bikram Yoga series. Both poses open the spine deeply, helping to stretch and stimulate the inter-vertebral disks. This helps to not only ensure proper spinal alignment but helps to maintain the spongy nature of the disks which helps them absorb shock from daily movement to prevent back pain. Highly therapeutic for the nervous, skeletal, digestive and glandular systems this is pose that is difficult to master but well worth the effort.

  •     Muscles of the back
  •     Shoulders
  •     Scapula
  •     Medulla Oblongata

  •     Thyroid
  •     Parathyroid

  •     Provides maximum longitudinal extension of the spine
  •     Stretches the spine to increase proper nutrition to the nervous system
  •     Improves the mobility and elasticity of the spine and back muscles
  •     Helps balance and regulate metabolism
  •     Balances hormones
  •     Improves digestion
  •     Helps relieve glandular problems
  •     Helps improve conditions of the sinus, common cold and chronic tonsillitis
  •     Helps insomnia
  •     Helps with depression

Posture Tips (from
Rabbit pose is one of the most challenging postures to master in the Bikram Yoga series. This is a posture where it is especially important to pay attention to the dialogue.

Always start with the right grip in the pose. The thumbs should be included with the rest of the fingers, thumbs on the outside, fingers on the inside.

Once you are in the posture, do not move to correct it. Fix the posture in the set up, not when you are in it. – Bikram

The biggest misconception beginners have about rabbit is that there should be no weight or pressure on the head. In fact, about 15% of the body weight should be in the head.

The dialogue will always encourage to lift the hips up, which is important to the pose. But it is important to never sacrifice the grip to get the hips higher. Remember,it is the grip and pull that create the force to stretch the spine.

If there is too much pressure on head, grab lower on the foot – Craig Villani

The harder you pull on the feet the better of a compression you will create benefiting the organs.
Try to eliminate any gap under the ankles and work to have the heels together through the pose.
While pulling on the heels, lift the shoulders away from the ears.

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