Flow into Yoga: Rabbit Pose

Our Bikram Yoga series “Flow into Yoga” is back this week. Here’s the latest feature piece from Bikram Yoga Burr Ridge:

Rabbit Pose or Sasangasana is the 23rd posture of the Bikram series. Bikram yoga follows a specific order of poses to fully heal and transform your body: after compressing the spine in Camel with a backbend, we move into Rabbit with a forward bend to stretch out the spine and release all tension.

To achieve:

  • Kneel at the bottom of your mat.
  • Reach around and fold the edges of the towel over your heels.
  • Grab your heels and the towel together. Keep the grip firm with the thumbs on the outside and the fingers on the inside of your feet.
  • Tuck your chin into your chest.
  • Exhale and start to curl the torso slowly and tightly forward and inward until your forehead touches your knees and the top of your head touches the floor.
  • Walk the knees up to meet the forehead if there is a gap between the forehead and the knees.
  • Lift your hips into the air and pull on your heels strongly, rolling your body forward like a wheel.
  • Press your feet into the floor strongly and pull on your heels with all of your strength to keep your weight off the head and neck.
  • Keep your chin tucked in firmly to your chest.
  • Engage the belly to lift your hips, stretching deeper into the lower back.
  • Work towards straightening your arms completely.
  • Try to reach your hips so high that your thighs are eventually perpendicular to the floor.
  • Breathe and hold for 20 seconds.
  • Reverse out of the pose by lowering your hips back to the heels and simultaneously uncurling slowly, lifting the chin last.

Rabbit Pose provides maximum extension of the spine and back, increasing mobility and elasticity. Spine stretching also expedites the flow of fresh blood and oxygen to the nervous system. Rabbit relieves tension in the neck, shoulders and back. It helps alleviate colds, sinus problems, and tonsillitis. Rabbit Pose can also be therapeutic for insomnia, diabetes and depression.

Lyndsey Hemmesch is an instructor at Bikram Yoga Burr Ridge in Burr Ridge.

This content was submitted by a member of the community. We’d like to hear from you, too! To share stories, photos, video or events for our calendar, please email Community News Manager Michael Cronin at michael@aggrego.com or use the online submission tool.

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