Yoga pose
Rabbit Pose is a kneeling forward fold with a rounded spine. It can create a clear stretch across the upper back while inviting the head and neck to stay quiet rather than strained.
Typical hold: 3 to 6 breaths
Timing: 3 slow breaths · 5 steady breaths · 20 to 30 seconds
Rabbit Pose is usually entered from a kneeling seat. The shape looks simple, but it works better when you do not chase the biggest curl possible. Think of lifting the hips slightly and drawing the front ribs in so the rounding spreads through the whole spine. Your head can be light, and your comfortable range may be quite small.
If the shape just feels like pressure on the top of the head, lift the hips a touch more and pull very gently on the heels. That usually shifts the work into the upper-back rounding, which is the clearer action here.
Keep your hands on the mat beside your lower legs instead of holding the heels. This makes the pose less intense for the shoulders and neck.
Place a folded blanket under the shins for knee comfort, or under the head if the floor feels too firm.
Fold back into Child's Pose with your arms forward or alongside your body.
Use this if kneeling is comfortable but placing the head and neck in Rabbit Pose feels too strong.
From hands and knees, slide one arm underneath the other and rest on the shoulder and side of the head.
Use this if you want a gentler upper-back and shoulder stretch without the same amount of neck flexion.
Rest your torso on a bolster or stacked blankets with your knees bent comfortably.
Use this if getting into a compact kneeling fold is tiring or if you want a quieter resting option.
The traditional version with the hands holding the heels or ankles while the hips lift slightly and the spine rounds.
A softer version with padding under the head or knees and less lift through the hips.
Stop Rabbit Pose if you get sharp neck pain, a headache, or dizziness that does not settle once you lift your head and rest. Choose a gentler option such as Child's Pose, and get individual guidance before trying it again.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
These poses can provide a contrasting movement or a quieter transition after this pose.
Only a light amount. The clearer action is the rounding of the spine and the slight lift of the hips, not pressing down through the head. If your neck feels compressed, back out and make the pose smaller.
You can keep your hands on the floor beside your legs and still practise the rounded shape. That version is often more comfortable for the shoulders and gives you room to learn the action without pulling.
Not necessarily. In this pose the hips usually lift a little. That small lift helps the spine round more evenly and often reduces the sense of collapsing into the neck.
The kneeling setup may be the limiting factor for your body. Add padding under the shins or behind the knees, or choose Child's Pose or Supported Child's Pose instead. The best version is the one you can breathe in comfortably.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
