Rabbit (hold)

Sasangasana

Yogaeasytimedno equipment

Kneeling forward roll onto the crown: shins and tops of the feet on the floor, hands gripping the heels with straight arms, spine fully rounded, crown of the head on the floor close to the knees, and hips lifted until the thighs are vertical.

How to do it

1. Sit on the heels in Vajrasana: knees together, tops of the feet flat, toes pointing back; reach back and hold the heels, thumbs on the outside.
2. Exhale, tuck the chin toward the chest and round the spine forward, lowering the forehead to the floor as close to the knees as possible.
3. Inhale and lift the hips, rolling forward from the forehead onto the crown of the head until the thighs are vertical, hips over the knees.
4. Straighten the arms and gently pull on the heels to deepen the rounding of the back; keep only light weight on the head, forehead close to the knees, gaze toward the knees.

Muscles worked

Supporting: lower back, traps