Hare Pose, Sasankasana

Hare Pose, Sasankasana: Yoga Inversions – Hatha Yoga Classes in Milton Keynes

Sasankasana – Hare Pose gives the neck and shoulders an elongating stretch. As the intensity of the pose may be well controlled, it is a good alternative for those who are not yet ready for Headstand. The effects are rebalancing and calming. – Yoga Lily, Hatha Yoga Classes in Milton Keynes
1. Start in Child Pose (Balasana). Holding the heels with the hands, tuck the head in, bringing the forehead as close to the knees has possible.

2. On an inhalation, roll forward on to the crown of the head, so the chest comes away from the thighs and buttocks lift high. On the exhalation, lower the buttocks and the chest as you roll back to the starting position. Move back and forth in time to your breath a few times.
3. The final time, hold the hips high for several breaths. With hands firmly grasping heels, press your middle and upper back away to increase the space between the shoulder blades. Feel the skin stretch in the middle back as these muscles get a welcome release. Very gently press the vertebrae of the neck away also to roll right onto the top of the head. Close your eyes and enjoy the stretch at the base of the neck and top of the shoulders.

Tips

Gaze: Inward, eyes closed or to naval
Counter Poses:

• Fish Pose
• Corpse Pose
• Kneck Releases

Lighten:

• Don’t roll all the way on to the crown of the head
• Practice with a blanket behind the knees or under the ankles if joints are stiff
• Place the forehead on a bolster or folded blanket if the neck is stiff
• Place the hands closer to the shoulders

Effect: Balancing
 

Hare Pose, Sasankasana Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.