Rabbit
Maya - Pose Assistant
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Benefits
Rabbit Pose provides a deep flexion for the spine, stretching the upper back, neck, and shoulders. Often used as a counter-pose to backbends like Camel, it also offers a mild inversion effect and can relieve tension.
Practice Guide
Start kneeling, then sit back on your heels (like Child's Pose prep). Reach back and firmly grasp your heels with your hands, thumbs on the outside.
Tuck your chin towards your chest. Exhale and round your spine forward, placing the very crown of your head gently on the floor close to your knees.
Inhale, lift your hips up towards the ceiling, rolling onto the crown of your head. Keep a firm grip on your heels.
Feel the stretch across your upper back and shoulders. Ensure minimal weight is on your head; the primary support comes from the lift of the hips and the grip on the heels.
Hold for several breaths. To exit, exhale, lower your hips back to your heels, release your grip, and rest briefly in Child's Pose.
Modifications
Hold onto ankles instead of heels if shoulders are tight or grip is difficult.
Keep more weight distributed towards the knees, placing very little pressure on the crown of the head.
Use a folded blanket under knees or head for comfort.
If unable to reach heels, rest hands on the floor beside knees and focus on the spinal rounding and hip lift.
Safety Notes
⚠Acute neck injury (avoid, or practice with extreme caution ensuring absolutely no weight on head)
⚠Shoulder injury (if holding heels is painful)
⚠High blood pressure
⚠Glaucoma or other eye pressure issues
⚠Vertigo or dizziness
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.