This is a warm-up asana that combines three poses: Sasangasana (Hare), Bhujangasana (Cobra), and Adho Mukha Svanasana(Downward-Facing Dog). It is a highly effective technique for back health, and regular asana practice may help alleviate back pain.

Steps

1. Sit in Vajrasana. Inhale, raise your arms upwards, exhale, lower the upper body, and place the forehead on the floor. Relax the body in Sasangasana.
2. Step 1: Inhale, lift your forehead off the floor without moving your legs. Raise your hip and slide the whole body forward, remembering to keep the arms still.  Raise your head upwards and chest forward, arching your back. This is  Bhujangasana (Cobra Pose)
3. Step 2:  Exhale, tuck your toes, and slowly raise your hips, forming an inverted “V” shape. Keep your arms straight and press your heels towards the ground. Look at your big toes and straighten your knees as much as comfortable. This is Adho Mukha Svanasana (Downward Facing Dog. Pose)
4. Step 3: Inhale and return to  Bhujangasana (Cobra Pose)
5. Step 4: Exhale and lower yourself back to Sasangasana (Hare Pose).
6. Repeat these steps (1-4) 3 to 6 times.
7. Practice this sequence in the morning to promote flexibility throughout the day. Regular practice may help reduce stiffness.

Benefits of Sasang- Bhujanga- Adho Mukha Svanasana (Hare-Cobra-Downward Dog Pose)

1. It combines the benefits of  Sasangasana, Bhujangasana, and   Adho Mukha Svanasana.
2. It is excellent for toning the reproductive system and relieving menstrual disorders.
3. Promotes relaxation and stress relief, improving blood flow to the brain.
4. It is beneficial for the stomach, spleen, and liver, aiding in fat reduction.
5. Enhances flexibility and strengthens the rib cage, back, and arms, improving body posture.