2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

RABBIT POSE
Hands Bound
Rabbit Pose
Baddha Hasta Sasangasana
(BUH-duh HUH-stuh shuh-shahng-AHS-uh-nuh)
Pose Type: forward bend
Drishti Point: Nasagrai or Nasagre (nose) or Nabhi, Nabhicakre, or Nabi Chakra (belly button)
How to Perform the Pose:
1. Begin by sitting on your heels in Hero Pose (Virasana). Engage your mula bandha, uddhiyana
bandha, and ujjayi breathing.
2. Exhale and bend forward, letting the crown of your head touch the floor, and lift your sitting bones
off your heels. Grab onto your heels with both your hands, keeping your arms on the outsides of
your shins.
3. Exhale as you rock forward, bringing your forehead toward your knees. Feel the stretch in the
upper back between your shoulder blades.
4. Inhale as you lift your hands off your heels and interlock your fingers behind your back. Try to
press your palms together. Exhale and stretch your arms up to the sky behind your back. Feel the
stretch in your front shoulder heads and your chest (Pose #1). You can experiment by leaving your
sitting bones on the heels and moving your forehead away from your knees (Pose #2).
5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch.
6. Inhale as you release the arms. Exhale as you straighten your spine, coming back to Hero Pose
(Virasana).
Modification:
1. forehead to the knees, sitting bones lifted
2. forehead away from the knees, sitting bones to the heels
baddha = bound
hasta = hand
sasanga = rabbit