Rabbit Pose

Rabbit pose is an advanced posture that puts your spine into deep flexion. Please be careful in this pose, especially if you have lower back disc issues. Forward Bends are contraindicated for some cases of lower back pain. Cat pose is a gentler form of the posture.


  • Stretches the neck, shoulders, back, intercostals, knees and ankles.
  • Improves spinal mobility.
  • Enhances breathing efficiency.


  • Advanced



  • Set-Up

    Come to kneeling with your knees and feet together.

  • Action

    Bring your forehead to your knees and take hold of your heels with your thumbs on the outside and fingers on the inside. Slowly lift your hips until your arms are straight.

  • Refinements

    Work towards bringing the crown of your head flat to the mat with your forehead still in contact with your knees. You can rest your head on a cushion if that’s more comfortable. Pull on your feet to fully stretch your upper back and draw your shoulders away from your ears.

  • Duration

    Hold the pose for 3-5 deep breaths, in and out through your nose.


  • Avoid Rabbit pose if you have a knee, neck, shoulder or back injury—especially if you have issues with your lower back, as it involves full spinal flexion.


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