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Find Your Abs with Rabbit Pose

Rabbit poseRabbit pose is also known as Sasangasana, Sasakasana, or Shashangasana (depending on which style of yoga you practice). No matter what you call it, Rabbit pose is a hum-dinger of a way to work your abs. This simple spinal flexion pose looks simple enough. However, as you refine and move deeper within your body to increase the curve to your spine and decrease the weight on your head, you find some great ab work.

Imagine you do a crunch so fully that you head approaches knee level. Well, in Rabbit pose, you’re doing just that only you’re inverted. Here’s more about this great yoga pose that’s appropriate for yogis of all levels.

Rabbit Pose Prep

Before practicing the full version of Rabbit pose, you may want to warm up with a prep.

  1. Use ujjayi breathing.
  2. Begin on your hands and knees with your hands under your shoulders and your knees under your hips.
  3. Draw your belly button toward your spine, and lower the crown of your head toward the mat. Make sure that you keep your hips lifted as high as possible.
  4. Adjust your hands (if necessary) so they’re on either side of your head.
  5. Hold here for a couple of breaths. Feel your weight press in to the tops of your feet, your knees, your hands, and gently on the top of your head. Most of the weight should be toward your knees and the tops of your feet, though. If it’s not, shift your weight backward slightly and ask your abs to work a little harder.
  6. When you are finished, lift your head and lengthen back to a long spine.

Rabbit Pose

  1. Use ujjayi breathing.
  2. Begin on your hands and knees with your hands under your shoulders and your knees under your hips.
  3. Draw your belly button toward your spine, and lower the crown of your head toward the mat. Make sure that you keep your hips lifted as high as possible. You can use your hands (if necessary) to help find the correct placement for your head.
  4. Feel your weight press in to the tops of your feet, your knees, and gently on the top of your head. Most of the weight should be toward your knees and the tops of your feet, though. If it’s not, shift your weight backward slightly and ask your abs to work a little harder.
  5. Once you feel secure in this position without help from your hands, reach your hands back toward your heels. If you don’t reach your heels initially, work on creating a deeper spinal flexion so that your head comes closer towards your knees. To do this, it is essential to deepen the abdominal engagement.
  6. Hold here are breathe for several breaths.
  7. When you’re ready to come out of this pose, place your hands on the mat by your head. Slowly lift your head and lengthen back to a long spine.

Rabbit Pose Video

Here is a video for visual learners.

What is your biggest challenge with this pose:  core strength, hip stabilizers, or hamstring flexibility? Let us know in the comments below.

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About Sarah Stockett

Hi! I'm Sarah, and I'm a certified Pilates and yoga instructor with a passion for pain relief. When I'm not working with clients, I'm researching the best ways to get rid of pain. Do you want to learn how to practice yoga and Pilates safely in your own home? Or, do you want to know all my tips and tricks for pain relief? Join my mailing list and receive free goodies to help you.

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