Rabbit Pose

Instructions

1. 1Begin seated on your heels in Hero Pose, with the top of the feet flat on the mat.
2. 2Reach back and hold the heels firmly with both hands, thumbs pointing outward.
3. 3Tuck the chin to the chest and place the crown of the head on the mat, close to the knees.
4. 4Inhale, then as you exhale press into the feet and lift the hips upward, rolling onto the top of the skull.
5. 5Keep elbows straight and arms active, using the grip on the heels to create traction along the entire spine.
6. 6Hold for 3 to 5 breaths, feeling the stretch from the tailbone to the back of the neck.
7. 7To release, lower the hips slowly back to the heels, lift the head last, and sit upright.

Contraindications & precautions

• ⚠Cervical disc injury or neck pain — this pose places significant compression on the cervical spine and should be avoided entirely until cleared by a specialist.
• ⚠Knee injury or limited ankle mobility — if sitting on the heels causes knee or ankle pain, do not attempt this pose without appropriate props or a teacher's guidance.
• ⚠Vertigo or high blood pressure — the inverted head position can intensify symptoms; practice a supported forward fold instead.