Vinyala

Pose sheet

Rabbit Pose

Śaśāṅkāsanaशशाङ्कासन

Kneel, round your spine, lift your hips, and rest your crown down, holding your heels.

Open this pose in the 3D body

Steps

Support

Knees, shins, and tops of feet; crown bearing light weight.

Enter

  1. Kneel with your knees hip-width apart.
  2. Rest your feet tops down; inhale and grasp both heels behind.
  3. Exhale, round your back, and draw your chin toward your chest.
  4. Slowly rest your crown on the floor, ahead of your knees.
  5. Lift your hips until your thighs approach vertical.

Hold

  1. Keep most of your weight on your knees and shins.
  2. Maintain a firm grip with your elbows extended.
  3. Spread your shoulder blades while holding your heels.

Exit

  1. Lower your hips toward your heels and release your grip.
  2. Inhale, slowly raise your torso, and lift your head last.
  3. Rest sitting on your heels.
Breathing
Exhale as you lower your head; breathe normally while holding.
Gaze
Toward your knees.
Duration
3–5 breaths.

Adapt

Adaptations

  • Blanket under your legsPlace a folded blanket under your knees and shins.
  • Blanket under your headRest your crown on a small folded blanket.
  • Closer gripGrasp your ankles or the lower part of your calves.
  • Lower hipsBring your hips toward your heels.

Variations

  • Toes tucked under.
  • Palms resting under your shoulders.
  • Śaśāṅkāsana: forehead down, hips on heels, arms forward.

Signals of effort

  • Head below your heart.
  • Weight on your crown.
  • Marked spinal and neck flexion.
  • Sustained knee flexion.