Rabbit Pose

A compact kneeling forward fold that explores spinal rounding, quiet breathing and the relationship between the head, neck and back body.

“Fold inward. Soften the neck. Let the back body breathe.”

Rabbit Pose gathers the body into a small, rounded shape. The spine flexes, the hips lift away from the heels and the head rests lightly towards the floor. It offers a close study of effort, protection and release through the back of the body.

The purpose is not to make the deepest curve. The purpose is to explore a rounded shape that still allows ease in the neck, shoulders and breath. The pose is most useful when it feels quiet rather than compressed.

1. 1Begin kneeling with the hips resting towards the heels.
2. 2Allow the spine to round as you fold forward.
3. 3Bring the forehead or crown of the head lightly towards the floor.
4. 4Hold the heels, ankles or sides of the feet if this feels available.
5. 5Gently lift the hips away from the heels.
6. 6Let the back of the body broaden.
7. 7Keep the head and neck quiet.
8. 8Breathe into the back ribs.
9. 9Stay for a few steady breaths.
10. 10Release slowly and rest before lifting the head fully.

Instead of searching for the “correct” position, notice:

• •Is the weight heavy in the head or shared through the knees and shins?
• •Can the neck stay soft as the spine rounds?
• •Are the shoulders gripping, or can they settle?
• •Does the breath move into the back body?
• •Is the shape compact without feeling trapped?

Let the breath be small, steady and unforced. Notice how the back ribs move as the body folds inward. If breathing becomes tight, ease out of the depth of the pose or add support.

Observe the relationship between the student's head, neck and hips. Some students will search for depth by pressing into the crown. Others may protect the neck by keeping the hips low. Let the breath and facial tone guide the amount of time in the pose.

Reflect after practising:

• •Where did you feel the curve of the spine most clearly?
• •Did the head feel light or loaded?
• •What changed when you reduced effort?
• •Could the breath reach the back of the body?

Rather than mistakes, you may notice:

• •Pressing too much weight into the head
• •Holding the breath
• •Pulling strongly with the arms
• •Lifting the hips beyond comfort
• •Collapsing into the neck
• •Gripping through the jaw or shoulders

• •Place a folded blanket under the knees.
• •Rest the head on a block or bolster.
• •Keep the hips closer to the heels.
• •Hold the ankles instead of the heels.
• •Keep the hands beside the head for more support.
• •Reduce the time in the pose.

• ✓The neck feels quiet.
• ✓Breathing remains available.
• ✓The back body feels broad.
• ✓The pose can be released without strain.
• ✓The student feels ready to pause before moving on.