Rabbit Pose (Sasangasana)
Śaśāṅgāsana
sha-shang-AHS-anna • Rabbit Pose (Moon Limb Pose)
A forward fold that stimulates the crown chakra and promotes spiritual connection
About This Pose
Rabbit Pose is a deep forward fold that brings the crown of the head into contact with the earth, directly stimulating the Crown Chakra (Sahasrara). This introspective pose creates a gentle inversion, allowing fresh blood flow to the brain and activating the highest energy center. It's particularly effective for spiritual awakening, connecting with universal consciousness, and cultivating a sense of divine connection. The pose also deeply stretches the spine, releases tension in the back and shoulders, and promotes mental clarity and peace.
Step-by-Step Instructions
- 1Start in kneeling position with knees hip-width apart
- 2Sit back on your heels
- 3Reach back and hold your heels with both hands
- 4Inhale, then exhale as you fold forward
- 5Tuck chin toward chest and round spine
- 6Roll forward onto crown of head (top of head touches mat)
- 7Keep holding heels and lift hips up and forward
- 8Create a rounded C-shape with spine
- 9Hold for 30 seconds to 1 minute, breathing steadily
- 10To release, slowly lift hips back, raise head last
Breathing Pattern
Breathe slowly and deeply. Feel energy moving up spine to crown. With each inhale, draw energy upward. With each exhale, surrender and open to higher consciousness.
Benefits
Physical
- Stretches and releases tension in spine
- Stimulates crown of head and brain
- Improves blood flow to scalp and brain
- Relieves back and shoulder tension
- Massages internal organs
Mental
- Calms and quiets the mind
- Reduces stress and anxiety
- Promotes deep relaxation
- Enhances mental clarity
- Cultivates inner peace
Energetic
- Directly activates Crown Chakra (Sahasrara)
- Promotes spiritual awakening
- Connects to universal consciousness
- Enhances sense of oneness and unity
- Opens pathway to divine wisdom
Modifications
Easier Variations
- •Place folded blanket under knees for comfort
- •Don't lift hips as high - stay closer to heels
- •Place cushion under crown of head for padding
- •Hold for shorter duration (15-30 seconds)
Harder Variations
- •Lift hips higher for deeper stretch
- •Hold pose for longer duration (2-3 minutes)
- •Walk knees closer to head
- •Practice after mastering shoulder stand
Contraindications
- Neck or spinal injuries
- High blood pressure
- Glaucoma or eye problems
- Recent head injury
- Vertigo or dizziness