Rabbit Pose
SasangasanaA kneeling forward roll of the spine that lengthens the neck and upper back, the inverse of Camel. A deep stretch for the back of the body approached with care for the neck.
- 01Kneel and reach back to hold the heels with both hands.
- 02Tuck the chin to the chest and round the spine forward.
- 03Place the crown of the head lightly on the mat near the knees.
- 04Keep most of the weight in the legs and hands, little in the head.
- 05Lift the hips up and forward to lengthen the whole spine.
- 01Keep the weight in the hands and legs, not the head.
- 02Round the spine evenly, chin to chest.
- 03Lift the hips to lengthen, don't press the neck.
- 01Loading the neck with body weight — hold the heels firmly and keep the weight in the arms.
- 02Letting the hips drop back over the heels — lift them up and forward.
- 03Forcing the head hard into the floor — keep it light on the crown.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.