The rabbit, or the Sasangasana, is an inverted yoga pose that provides excellent traction on your back, shoulders and upper extremities. As you turn your body in an inward position, your back will have a good stretch followed by elongation of your spine. With the spine properly lengthened, the circulation of your blood will improve, allowing your nervous system to receive its proper nutrition.The placement of your upper torso helps relieve pressure from your back and shoulders all the way up to your neck and head. It also balances your hormones, stimulates your thyroid gland and improves your immune capacity. For people suffering from sinusitis, colds or congestion, tonsillitis, laryngitis, upper airway allergies and glandular problems, this position is the best way to find relief.
1. Begin in a child's yoga position--kneel down and then lower your buttocks to sit on your lower leg and feet. With your arms on the sides, lower your torso on your thighs, as you bring your head down on the floor. From this position, you can start the rabbit pose.
2. Press your forehead slightly on your knees. Then, extend your arms backward and hold on to the base of your feet. Give your heels a firm hold and then take a deep breath.
3. Exhale as you gradually lift or elevate your hips. Keep your forehead as close as possible to your knees and the topmost part of your skull (crown of the head) near the floor or mat.
4. Contract your abdominal muscles as you hold the pose for 5 to 8 seconds, then relax.