sasaka = rabbit
Sah-sahn-gahs-anna
Benefits
- Stretches the spine
- Soothes the mind and releases tension
- Activates the digestive system
- Stretches the arms and shoulders
- Releases lower back tension or stiffness
Contraindications
- Neck pain or strain
- Knee pain or strain
- Vertigo
- Hypertension
- Pregnancy
How To
- Take a seat with your hips resting on your heels
- Inhale to prepare
- Exhale, rest your hands on your heels or your ankles with your palms facing inward, thumbs down
- Inhale once more, and begin to round your spine and bring the crown of your head to rest down on your mat directly in front of your knees
- Tuck your chin towards your chest and feel the opening of the back of your neck
- To fully arrive in Sasangasana, lift your hips away from your heels and rest your hips above your knees or slightly behind them
- Rest here for a few rounds of breath
Modify or Replace
- Place a blanket underneath your knees or ankles for added support
- Rest your hands closer to your knees, higher on your calves, if your shoulders feel strained or your neck feels overextended
Sequencing Tips
Before:
- Puppy Pose (Uttana Shishosana)
- Camel Pose (Ustrasana)
After:
- Child’s Pose (Balasana)
- Seed Pose (Balasana, variation)
Teaching Cues
- Engage your shoulder blades, or scapula, and draw your shoulders away from your ears
- Keep your elbows towards your side bodies
- Find length through your side bodies with every inhale
- Tuck your tailbone under to maintain length through your spine
Variations
- Keep your hips resting on your heels and lessen the intensity of sensation in your legs
Watch Out For
- Putting too much weight on the crown of your head
- Slouching your shoulders towards your ears