Activity
Rabbit Pose (Shashankasana)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Rabbit Pose (Shashankasana)
Learning Outcomes
Improves spinal flexibility and stretches the back and neck
Calms the mind and relieves stress and anxiety
Stimulates the nervous system and digestion
Promotes relaxation and emotional balance
Helps improve posture and breathing control
Description Of Activity
Starting Position:
Begin in Vajrasana (sitting on your heels with knees together, hands on thighs).
Inhale and Prepare:
Take a deep breath in and lengthen the spine.
Exhale and Fold Forward:
Bring the forehead down toward the floor in front of the knees.
Allow the arms to either:
Option 1: Stay stretched forward (like in Childs Pose)
Option 2: Reach back to hold your heels with your hands (traditional Rabbit Pose)
Lift the Hips (for Traditional Rabbit Pose):
Gently lift your hips slightly away from your heels while keeping the forehead on the ground and maintaining a grip on your heels.
Let the crown of the head lightly touch the mat without putting pressure on it.
Breathing:
Breathe slowly and deeply into the back and rib cage.
Relax the shoulders and allow the spine to stretch.
To Release:
Inhale and slowly lower the hips back to the heels.
Lift the head and return to Vajrasana gently.
Variations
Child’s Pose Version (Gentle): Keep hips on heels and arms forward—great for younger or less flexible students.
Supported Rabbit: Use a folded blanket under the knees or forehead for added comfort.
Dynamic Version: Move gently in and out of the pose with breath coordination.
Coaching Tips
Emphasize no pressure on the head or neck—let the stretch be gentle.
Avoid lifting hips too high; it's not about how deep you go, but how relaxed and safe the stretch feels.
Great to use at the end of a yoga session for calming the nervous system.
Offer cushions or props for students who need extra support.
Equipment/Material Required
Yoga mat
Optional: cushion, yoga block, or folded blanket (for forehead, knees, or ankle support)