Mobility · Yoga
Rabbit Pose
Rabbit Pose is a kneeling yoga hold that gently stretches your rounded back and shoulders. This supported version keeps your hips low to limit pressure on your neck.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Kneel on your mat with your hips resting on your heels.
- Fold your torso over your thighs, resting your forehead on the mat or a low block.
- Place your hands around the sides of your heels.
- Round your back gently toward the ceiling.
- Lift your hips a few inches away from your heels.
- Hold the rounded position for the chosen time.
- Lower your hips back onto your heels.
- Slowly lift your torso upright.
Form cues
- Breathe into the back of your ribs.
- Keep your jaw relaxed.
- Let your shoulders soften away from ears.
Common mistakes
- Rolling onto the crownReduce the hip lift so your forehead remains lightly supported rather than rolling onto the top of your head.
- Pulling hard on the heelsUse a loose grip instead of pulling yourself deeper into the fold.
- Forcing the chin downLet your neck follow the curve of your upper back without squeezing your chin into your chest.
Safety
Shifting body weight onto your head can strain your neck. Forcing the kneeling position or rounding beyond your comfortable range can aggravate your knees or lower back.
- Keep your weight through your knees and shins; your head should only make light contact with its support.
- Use a folded blanket under your knees if the floor feels uncomfortable.
- Stop the hold if you feel neck pressure, sharp pain, tingling, or dizziness.
If you have an existing neck, back, or knee condition, choose a comfortable supported alternative or ask a physiotherapist before trying this pose.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Start with a mild stretch rather than trying to reach your deepest position.