Pose library›Forward fold poses
Intermediate · Forward fold

Rabbit Pose
Sasangasana

A compact kneeling fold that rounds and stretches the upper back with careful head placement.

Instructional illustration of Rabbit Pose
LevelIntermediate
Pose typeForward fold
Primary focusUpper back, Neck

How to practice Rabbit Pose

  1. Begin kneeling and hold the heels.
  2. Tuck the chin and round forward.
  3. Place the crown lightly on the floor without loading it.
  4. Lift the hips only while arms and legs support the shape.

Practice tips

  • Keep most weight in the knees and shins.
  • Use padding beneath the head.
Practice note: Avoid placing pressure on the neck or crown; skip for neck concerns.
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Understanding Rabbit Pose

Rabbit Pose is categorized as a intermediate forward fold pose with an emphasis on Upper back and neck. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Bend the knees whenever the hamstrings pull strongly.
  • Hinge from the hips before allowing the spine to round.
  • Avoid using the arms to force additional depth.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Seated Forward Bend PaschimottanasanaStanding Forward Fold UttanasanaWide-Legged Forward Fold Prasarita Padottanasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.