We have a lot of posterior chain work coming up this week, so you are going to want to have some good stretches to help loosen things up between workouts. The Rabbit will be great for upper and lower back as well as hamstrings and glutes.
This pose provides maximum extension of the spine. It increases mobility and elasticity in the spine as well as the back muscles. This type of spine stretching is especially good for recovery from strenuous workouts. The lengthening of the spine expedites feeding of the nervous system with fresh blood and oxygen. Deep breathing during this type of stretching, although difficult, enhances these recuperative benefits. Also, because of the intense compression of the thyroid and parathyroid, it is believed that Rabbit Pose helps alleviate colds and sinus problems, enhance overall detoxification, and speed metabolism. Even better, this pose relieves tension in the neck and shoulders, so it’s perfect after your pull-press or lifts like Clean, OHS, and Snatch.
Sasangasana (Rabbit Pose)
- Kneel on the floor with your knees together, and sit on your heels. Reach your arms behind and grab your heels, thumbs on the outside. If you need to, use a towel to secure a good grip.
- Take a big breath in and exhale as you forward fold and lift your hips. Keep your forehead as close as possible to your knees and reach the top most part of your skull (crown of the head) to the floor or mat.
- Press your forehead slightly on your knees. Maintain a firm grip on your heels, and continue to lift your hips up. Keep your arms straight, and shift your shoulders up and away from your ears.
- Continue to breathe deeply, lengthen your neck, and press the tops of your feet into the ground. You should feel a nice opening across your back and shoulders. Breath into your back ribs. When you’re ready, slowly lower your hips, and roll back up.
- Repeat this pose 2-3 times, holding it for 5 deep breaths. Enjoy!
posted by laura for monday, july 9th, 2012