Sasankasana

Sanskrit Name: ससंकासन

English Name: Rabbit Pose

Description

Sasankasana, also known as Rabbit Pose, offers a comforting and gentle stretch for the body. It effectively alleviates tension in the back and neck, providing a deep and calming stretch that helps to soothe the mind. This pose serves as an excellent counterbalance to forward bends, allowing you to relax and release tightness in the spine, shoulders, and neck. Consider it a serene moment to recharge, reset, and feel rejuvenated.

The term Sasanka translates to rabbit or moon in Sanskrit. As a classic pose in Hatha Yoga, its roots are connected to the overarching aim of Hatha Yoga, which is to enhance physical well-being and mental harmony. Like many asanas, Sasankasana was created to ease tension and stress in the body, preparing practitioners for deeper meditation or spiritual experiences. This pose promotes relaxation, surrender, and a gentle stretch throughout the spine, neck, and shoulders.

How to Do

Here are the steps to do Sasankasana (Rabbit Pose).

1. Start in a Kneeling Position: Begin by kneeling on the floor with your knees about hip-width apart. Keep your toes tucked or flat on the floor, whichever is more comfortable for you.
2. Sit on Your Heels: Sit back onto your heels with your spine straight and your shoulders relaxed. Your arms should rest by your sides, and your palms can face downward.
3. Place Your Hands on Your Lower Back: Place your hands on your lower back, with your fingers pointing downward. Keep your elbows pointing outward and your upper body relaxed.
4. Begin to Stretch Forward: Inhale deeply and, as you exhale, begin to round your back and lower your forehead towards the floor, bringing your arms forward. You may keep your arms extended in front of you on the floor or allow your arms to rest by your sides.
5. Engage the Stretch: While keeping your forehead on the ground, engage your abdominal muscles slightly and stretch your arms further, reaching towards the floor. This will deepen the stretch in your back, shoulders, and spine.
6. Breathe Deeply: Focus on breathing deeply, and with each exhale, try to deepen the stretch. Keep your neck relaxed and your body in alignment.
7. Hold the Pose: Stay in the pose for 15–30 seconds or longer if comfortable, maintaining deep, steady breaths. Feel the release of tension in your back, neck, and shoulders.
8. Release the Pose: To release the pose, gently bring your arms back to your sides, and slowly lift your upper body back to a sitting position. Rest for a few moments in a neutral seated pose.

Sasankasana is a wonderful pose for stretching and relaxing the back, especially after a series of more intense postures.

Benefits

• Sasankasana, or the Hare Pose, can be beneficial for various medical conditions.
• It may aid in alleviating stress and anxiety by promoting relaxation.
• This asana can also enhance spinal flexibility and relieve tension in the back, potentially helping with chronic back pain.
• Additionally, it may assist in improving digestion by stimulating the abdominal organs and promoting better circulation.
• Overall, practicing Sasankasana can contribute to physical and mental well-being.

Medical Conditions(Relief)

• Spinal Flexibility: It stretches the spine and improves flexibility, which can alleviate back pain and tension.
• Stress Relief: The pose encourages relaxation and helps reduce stress and anxiety by calming the mind.
• Digestive Health: It stimulates the abdominal organs, aiding in digestion and relieving constipation.
• Respiratory Benefits: The forward bend opens the chest, promoting better lung capacity and breathing.
• Emotional Balance: It can help release emotional blockages, fostering a sense of emotional stability and well-being.

Medical Conditions(Avoid)

1. Neck Injuries: Individuals with neck injuries or chronic neck pain should avoid this pose, as it places pressure on the cervical spine.
2. Back Problems: Those with severe back issues, such as herniated discs or sciatica, may find this pose exacerbates their condition due to the forward bending nature.
3. Pregnancy: Pregnant individuals, especially in the later stages, should refrain from this pose as it compresses the abdomen.
4. Knee Injuries: People with knee injuries or conditions like arthritis may find this pose uncomfortable and should avoid it to prevent further strain.
5. Recent Surgery: Anyone who has undergone recent abdominal or spinal surgery should avoid this pose to allow proper healing.
6. Severe Asthma or Respiratory Issues: Those with severe respiratory conditions might struggle with the forward bend, which can restrict breathing.

References

1. Patanjali, Yoga Sutras of Patanjali, Commentary by Swami Sivananda. Divine Life Society, 1990; p. 58.
2. Swatmarama, Hatha Yoga Pradipika, Edited by Swami Muktibodhananda. Bihar School of Yoga, 1998; p. 72.
3. Sushruta, Sushruta Samhita, Commentary by Acharya Y.T. (5th ed.). Varanasi: Chaukambha Orientalia, 1992; p. 445.
4. Krishnamacharya, Yoga Makaranda, Translated by A.G. Mohan. Krishnamacharya Yoga Mandiram, 2012; p. 103.
5. Iyengar B.K.S., Light on Yoga. HarperCollins Publishers, 1966; p. 102.
6. Desikachar T.K.V., The Heart of Yoga: Developing a Personal Practice. Inner Traditions, 1995; p. 88.
7. Jois K. Pattabhi, Yoga Mala. The Yoga Institute, 2002; p. 120.
8. Swami Vivekananda, Raja Yoga. Advaita Ashrama, 1993; p. 61.
9. Swami Sivananda, The Science of Pranayama. Divine Life Society, 1951; p. 99.
10. Sivananda Yoga Vedanta Centres, Yoga and Health. Sivananda Publications, 2005; p. 45.