Blog – Yoga Daily Art

Sasangasana (Rabbit Yoga Pose) Step by Step Tutorial, Benefits and Precautions For Beginners.

Sasangasana is formed from the Sanskrit terms Sasanga (Rabbit) and asana (posture) (posture or pose). The term Sasangasana comes from the fact that it resembles the stance of a rabbit. In English, it’s known as Yoga Rabbit Pose.

Virasana, Bhujangasana, Simhasana, and Bharmanasana are the preparatory poses for Sasangasana, while the follow-up poses are Virasana, Bhujangasana, Simhasana, and Bharmanasana.

Sasangasana is a reenergizing and refreshing pose for the body and psyche. The spine is both strengthened and stretched as a result of this exercise. It’s a beginner’s yoga pose. With the correct coaching and practice, beginners may readily practice. It aids in the relaxation of the mind and the alleviation of stress and despair.

How To Do

1. In Vajrasana, sit on the mat.
2. Lean forward with your torso resting on your thighs and your forehead resting on the ground in front of your knees as your arms rest along your sides. As you descend, gently press your chin on your sternum, forming jalandhara bandha.
3. Exhale and extend your hands backwards, grabbing your heels with your thumbs on the outside and the rest of your fingers inwards.
4. As you exhale, slowly push the hips upwards, almost verticalizing the thighs, and arching the vertebral column like a wheel. As much as possible, bring the top of the head as close to the legs as possible.
5. Lift your ankles slowly, keeping your toes on the mat and your heels firmly in place with your hands.
6. Keep your shoulders away from your ears, your abdominal muscles stretched, and your ankles close together.
7. Continue to hold this stance until you feel relieved, breathing normally.
8. To depart, exhale and gradually relax the abdominal muscles while simultaneously unrolling the back vertebra following vertebra, returning to a sitting position on the heels.

Step by step video tutorial: rabbit pose

Benefits:

1. The Abdomen is gently strengthened.
2. Arm, shoulder, and back muscles are stretched.
3. Endocrine and immunological systems are stimulated.
4. Insomnia and diabetes can be cured with regular practice. Reduces depression and helps to relax the mind.
5. Tension in the shoulders, back, and neck is relieved.
6. It aids in the lengthening of the spine. Increases flexibility.
7. The spine and back muscles’ mobility and flexibility are improved.
8. Aids in the delivery of new oxygen and blood to the neurological system.
9. Aids in the treatment of chronic tonsillitis, colds, and sinus issues.
10. Stimulates the organs of the abdomen. As a result, the digestive system improves.
11. Aids in the regulation of blood circulation throughout the body.

Precautions

• Knees, hips, spine, or shoulders have recently been injured or have undergone surgery.
• Eye injury (retinal detachment, glaucoma, etc.) and heart or nervous system problems are common contraindications to inversions (such as stroke or epilepsy).
• Sasangasana may feel great in the first and second trimesters of pregnancy, but as the baby grows larger in the third trimester, it will likely become unpleasant to circle the spine. Enter the posture carefully and with mindfulness, as with all yoga during pregnancy or menstruation, so that you can respond safely.

Modifications & Tips For Beginners

As you circle forward, the top of your head may or may not touch the ground. There should be little to no pressure on the head and no compression in the neck if it does. Keep in mind that this pose is all about stretching; you’ll get more out of it if you concentrate on rising upward.

Keep your shoulders down the back, away from your head, to give your neck more room. The action of bringing the shoulder blades down the back enhances the upper spine’s rounding as well.

Place a towel or strap under your feet to grab on to if you can’t reach your heels.

Visit our website for more: Yoga Daily Art

source https://yogadailyart.com/sasangasana/?utm_source=rss&utm_medium=rss&utm_campaign=sasangasana