Bikram Yoga Countdown, Day 5

Sasangasana

Rabbit

You can probably find a hundred forward stretches that are easier than this one, so why is it here, in a beginner sequence? Most spinal injuries happen during forward-bending, so Bikram has chosen a very complex one specifically to limit the stretch. This means that until the technique and understanding improves, the practitioner won’t be able to push it too far.

It’s all about the hands and arms. Anchor yourself with powerful grips on the heels. Make sure you get the grip correct, cupping your heels with your palms, baby fingers side by side. Pull with your arms to stabilise your entry. Tuck your chin, making yourself into a tight little ball as you round down into the posture. Roll in one vertebrae at a time. Forehead to the knees, crown of the head on the floor. From there, anchor yourself with your arms, lift your hips and explore into your spine. You should feel pretty safe if arms are doing their job. There’s nothing as effective as a rabbit after a camel to neutralize the spine. As you learn how to do it right, the stretch moves into the upper-back and eventually all the way down to the lower back. This is a winner – complete spinal stretch … and you really do look like a rabbit. Bonus.