Hare Pose, Sasankasana

By Yoga Lily 7 years ago
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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.

Child Pose, Balasana – Yoga Classes in MIlton Keynes - yogalily.com

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.

Hare Pose, Sasankasana - Yoga Classes in Milton Keynes - yogalily.com


Gaze: Inward, eyes closed or to naval

Counter Poses:


  • 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.


Savasana (Corpse Pose)

Corpse Pose, Savasana


Counter Pose: Fish Pose, Matsyasana

Counter Pose: Fish Pose, Matsyasana


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 Yoga Lily

  (114 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007. She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.