5 Rabbit-inspired Yoga Asanas For You To Try

Aimed at promoting relaxation, the Rabbit Pose, or Shashankasana, stretches the spine, hips and shoulders, while being a calming yoga asana that one can easily practise with the bustle of our daily lives.

Its name is derived from Sanskrit, wherein 'sasaka' stands for rabbit, and 'asana' implies posture or pose. This yogic practice involves bending the body to make it look like the rounded spine of a rabbit.

This bend opens up the spine and strengthens the back muscles, as it is performed while being seated on the knees, in a way that it flexes the neck and hips to as much as one’s body can bear.

Read on below to learn about the five variations to strengthen your practice which will eventually help you fix your stiff spine:

1. Basic Rabbit Pose (Shashankasana)

Steps:

1. With your knees hip-width apart, kneel on your mat.

2. Ensure that your index toes are touching, as you sit back on your heels.

3. Take a deep breath, elongate your spine, then let out the air as you fold forward. bringing your forehead towards the mat.

4. Grasping your heels with your hands. Reach your arms behind you.

5. Focus on relaxation, while holding for 5-10 breaths.

2. Rabbit Pose with a Block

Steps:

1. Begin with the basic Rabbit Pose procedure.

2. For support, keep a yoga block under your forehead.

3. Allow the block to help you deepen the stretch. Repeat the same instructions as those in the basic pose.

4. This variation is excellent for beginners or those with neck discomfort.

3. Rabbit Pose with Extended Arms

Steps:

1. Ensue in the basic Rabbit Pose yet again.

2. This time, extend your arms in the front direction, with palms down—instead of clutching your heels.

3. Let your forehead lie and rest on the mat. Then, relax your neck, lengthening your spine.

4. This variation raises the intensity of the stretch in the shoulders as well as the upper back.

4. Supported Rabbit Pose

Steps:

1. Placing a bolster or cushion between your thighs and torso, sit on your heels.

2. Rest your forehead on the bolster after folding it over.

3. Keep your arms resting on your back or extend them arms along with the bolster.

4. This variation is ideal for deep relaxation and provides additional support.

5. Dynamic Rabbit Pose

Steps:

1. Proceed with the basic Rabbit Pose.

2. Lift your torso slightly and engage your core after taking a deep breath, exhaling.

3. Inhale once more, coming back to the fold, and do this movement again for 5-8 breaths.

4. This variation warms up the spine and engages the core, adding a dynamic element.

Incorporate these variations into your routine to explore the depth of Rabbit Pose while enhancing flexibility and relaxation.