ASANA: Rabbit Pose, 3 reasons to practice this great alternative to headstand
As we are in April, the beginning of spring and Easter season, it was obvious that I would talk about sasangasana, rabbit pose. This pose is named like this simply because it reminds the rounded spine of a rabbit.
The rabbit has a rather nice symbolism, whether in the West or in the East. In the West, it symbolizes fertility, abundance, and new beginnings. It's not for nothing that it's associated with spring renewal! In the East, it's associated with longevity, wisdom, and luck, but also, like in the West, with the moon, as it shelters a small rabbit, isn’t it?
Rabbit pose is interesting because it represents at the same time a return to oneself, but also the optimism and the joy of renewal, with simple pleasures related to childhood (Mmmm chocolate!).
In this new article, you'll learn how to safely practice the rabbit pose, as well as my 3 main reasons to integrate it into your practice.
What is rabbit pose?
Rabbit pose is the opposite of camel pose, the backbend on the knees. It's actually used in certain yoga practices as a counter-pose to the camel pose.
As I said above, rabbit pose reminds us of the rounded back of a rabbit, but also the roundness of the moon (which itself hides a rabbit, doesn't it?).
It is a forward bend pose and an inversion, like a soft headstand pose.
Here's what it looks like:
The 3 main benefits of the rabbit pose
Like all yoga poses, the rabbit pose has several benefits, but today I've decided to focus on 3.
The Rabbit Pose provides a complete stretch of the back and neck
Firstly, the rabbit pose will stretch your spine and neck, and even your shoulders depending on where you place your arms. As you have your head down, you'll be able to play with gravity which will help give space between your vertebrae while stretching your muscles. This will be super beneficial if you have a lot of tension in these areas.
So the rabbit pose can really be useful if you have a lot of stress or pressure that affects your trapezius and neck muscles.
The Rabbit Pose has a calming effect on the nerves and the flow of thoughts
The Rabbit Pose will also have a calming effect because as you fold on yourself, you're in a position that invites more introspection and therefore more calm.
In addition, as the top of the head is in contact with the ground, you may feel more stable and you can imagine that you're containing all your running thoughts to come back to the essentials.
You can also imagine that you let all your thoughts and stress flow down your spine and neck so that they disappear into the ground, just to get rid of them.
The pose can therefore be useful if you feel stressed or scattered, especially since it requires a little effort not to collapse on the ground, which forces you to focus on what you're doing and, therefore, to focus your mind.
It can also be ideal for practicing after a big, stressful day to have a good night's sleep.
The Rabbit Pose is a great alternative or preparation for headstand
Honestly, if you're not really into practicing headstand or if you want a gentler practice while still feeling the effects of an inversion, the rabbit pose is the ideal alternative.
It's also an excellent pose to train or warm up before headstand, because it allows you to understand how to lift the upper body off the ground to relieve the weight on the head and which muscles to engage, especially the abdominal and mid-back muscles, to take the pressure off the neck.
But how do you get into the Rabbit Pose, you may ask?
Well, it's quite simple...
I myself like to start from child's pose and roll onto the top of my head while lifting my pelvis above my knees and leaving my hands on my calves. The back naturally rounds.
To ensure that I do not crush my cervical spine, I then move my shoulders away from the floor. I imagine that I just want to barely touch the floor with the top of my head.
Then, I like to cross my fingers behind my thighs. It helps me keep my shoulders away from the floor.
Once in the pose, I take the time to breathe a few times here, feeling my spine and neck lengthen. Then, I uncross my fingers and bring my buttocks to my heels by rolling my head to come back to child's pose.
Others enter rabbit pose by sitting on their knees, from hero pose. They curl their spine to place the top of their head directly on the floor while lifting their pelvis. They then place their hands on their heels.
Some tips to keep in mind when practicing the rabbit pose
Before practicing the rabbit pose, if you have problems with your cervical spine, spine, shoulders, glaucoma, or blood pressure issues, seek the advice of your doctor.
When you practice the pose, keep your hips above your knees. If they start to tilt towards your shoulders, this may put too much weight on your neck.
Obviously, if you are not comfortable in the pose, slowly come out of it and breathe in the child's or hero pose.
And are there possible variations in the rabbit pose?
Of course, there are possible variations in the rabbit pose, and here are my 3 favorites.
The stretching rabbit, for a deep stretch of the pectorals: this variation is ideal if you often have a posture where your arms are forward (computer work, car, bike, many exercises to strengthen your pectorals):
The flying rabbit, to activate the core muscles and legs: this variation is a bit more active, but it is rather fun to do: you get into the pose without touching the ground with you head
Rabbit pose on a brick, for more gentleness: if the mobility of your spine makes it difficult to touch the ground with your head, let the ground come to your by using cushions, books, or yoga blocks under your head
Conclusion:
I hope this article has inspired you to try or integrate the rabbit pose into your yoga practice as it is a gentle and powerful yoga pose that stretches your entire spine, calms, and centers your mind, while bringing your childlike joy to the surface.
By practicing it, you will discover a powerful way to improve your overall well-being by releasing the tension and stress of your busy days.