The Rabbit pose, known as Shashankasana in Sanskrit, is inspired by the sight of a rabbit lowering its head to the ground. Rabbits are known for their alertness, agility, and flexibility in navigating difficult spaces. Practising this pose helps embody the qualities of a rabbit and let their inner self connect with nature. It is excellent for clearing emotional and mental clutter. It is a great alternative to the camel pose. This pose helps strengthen your spine by lengthening the space between the vertebrae. Here’s everything you need to know about the rabbit pose and its potential benefits.
How to do the rabbit pose?
Here’s a step-by-step way to do Shashankasana or rabbit pose:
- Step 1: Begin with the hero pose, sitting on the butt of your heels. Ankles, thighs, and knees should be in unison.
- Step 2: Grab the heels with your hands facing outward, your thumbs on the outside edges of your feet and your fingers on the inside arches.
- Step 3: Lift the navel inward and upward towards the spine to activate the core.
- Step 4: As you begin to round your back, your forehead should contact your knees and your head’s crown should touch the ground. The chin should be tucked into your chest.
- Step 5: As you roll forward, raise your hips and butt off your heels until your arms are straight.
- Step 6: Release the pose and return to the initial position.
Who should avoid this pose?
People with severe knee, neck, or shoulder pain need to be careful, and pregnant ladies should avoid this pose. As this pose involves mild inversion, avoid this pose if you are feeling dizzy or nauseated. You should not do this pose before warm-up exercises.