Rabbit Pose

Sasangasana — "rabbit posture"

A kneeling forward curl: crown toward the floor near the knees, hands holding the heels, spine rounded into a full arc. Rabbit is the counterpose to deep backbends like Camel — the pull on the heels does the work, not pressure on the head.

Step by step

1Kneel and sit back on your heels, then reach back and hold your heels with your hands.
2Tuck your chin to your chest.
3Exhale and roll forward, bringing the crown of your head toward the floor close to your knees.
4Lift your hips toward the ceiling as you pull gently on your heels.
5Keep most of your weight in your legs and hands — only light contact on the head.
6Breathe steadily into the back of your ribcage.
7Exhale, lower your hips to your heels, and roll up slowly, head last.

Benefits

✓ Stretches the entire spine, from neck to tailbone, in flexion
✓ Releases the neck and shoulders after backbends
✓ Provides a gentle, compressed forward fold
✓ Encourages a quiet, inward focus

Make it yours

· Place a folded blanket under the knees and shins.
· Rest the crown on a folded blanket rather than the bare floor.
· Hold a rolled towel between hands and heels if you can't reach them.

Take care

Take Child's Pose instead if you have neck sensitivity — the neck stays fully in your control here or not at all.
Keep weight off the head entirely; if you can't, lift the hips less.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Hot 26 — as “Rabbit Pose (Sasangasana)” (#23)

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one

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