Discover the Power of Rabbit Pose in Yoga

Written By Elyce Neuhauser

| Updated on  May 15, 2024
Discover the Power of Rabbit Pose in Yoga

Rabbit pose in Yoga, or shashankasana in Sanskrit, is an inversion pose for beginners that opens the brain and makes it feel fresh. In the lightning pose, the yogi bends forward, puts the top of the head on the floor, and lifts the hips. The pose clears the mind and makes the spine more flexible. In Yoga, Rabbit Pose is a great way to balance the spine after the hardest backbend in the series. Rabbit Pose in Yoga is a great way to balance the spine after the hardest backbend in the series. In traditional yoga philosophy, the rabbit represents fertility, speed, and intuition, all traits that yoga practitioners want to develop through this pose. Sheep Camel poses and makes the body rounder for the last few poses. If you want to learn more about Bikram, you should also know that the only asana in the set requires you to use a "prop," in this case, your towel!

While practised for hundreds of years, Rabbit Pose in Yoga has become famous for changing people's bodies, minds, and emotions. As practitioners go deeper into this pose, they find a place of peace where the mind can rest, the body can relax, and the spirit can be refreshed.

How to Do Rabbit Pose in Yoga

  • Begin in a stooping position together with your buttocks resting on your heels.
  • Place your hands on your lower back together with your fingers indicating descending.
  • Breathe profoundly, protract your spine, and lift your hips marginally off your heels.
  • Breathe out as you twist forward, bringing your temple toward the ground.
  • Reach your hands back and get a handle on your heels, keeping your elbows near together.
  • Tuck your chin to your chest, adjusting your spine like a rabbit.
  • Hold the posture for 5-10 breaths, breathing profoundly into the back of your body.
  • To discharge, gradually lift your head and return to the beginning position.

Rabbit Pose Yoga Benefits

1. Makes the neck stronger.

In this pose, the spine is bent, which relaxes the muscles in the back. The spine is directly involved during the process, and rhythmic breathing helps it get longer and more robust.

2. Helps ease stress in the upper body

It's stretched out from shoulder to back and arm to arm. The neck is also curved, which makes the spine longer from the top down as a result, doing the rabbit pose in yoga releases any stress stuck in these areas.

3. Makes blood flow better

The tilt in the yoga pose rabbit improves blood flow to the brain. Getting fresh air to the muscles also improves blood flow throughout the body.

4. Keeps the balance of hormones.

When you stretch your neck, it triggers your thyroid gland. It keeps hormones in order and boosts immunity by making metabolism better. The endocrine system works better when hormones are controlled.

5. Helps the body digest food better

When you hold the rabbit pose in Yoga, you also stretch the muscles in your stomach. In addition to making the abs stronger, it tones them. In addition, it stimulates the digestive processes and makes the digestive system work better.

Rabbit Pose in Yoga Variations

1. Arm variation in Rabbit Pose:

Take your hands off your feet and slowly bring them forward from the rabbit pose. Keep your arms out and clasp your hands together.

2. Knee-and-head balance:

Keep the top of your head on the ground. As you lift your feet to the sky, shift your weight to your knees and head. Wrap your hands around your legs and push your heels against your hips.

3. Advanced variation:

Take your hands off your heels and straighten them behind your back so that your palms face the floor. This is the rabbit pose in Yoga. To go further, bring your shoulders to your knees. After this, the head lies in the space between the knees.

4. Simple variation:

 This version can be done by beginners. Vajrayana is the first pose you should do. Breathe in, lift your arms with your palms facing up. Arc you’re back a little and focus on your hands. As you let out a breath, bend forward and stretch your arms out in front of you, putting your hands and forehead on the floor.

Rabbit Pose Yoga Modifications

1. Half Rabbit Pose:

Lower yourself halfway down, placing the crown of your head on the tangle while keeping the hips lifted. This decreases strain on the neck and offers a gentler stretch.

2. Backed Rabbit Posture:

Put a support or collapsed cover underneath the temple for a bolster, particularly in case of distress or weight on the head and neck. This alteration empowers unwinding.

3. Divider Variety:

Hone Rabbit Posture[1] with the back against a divider for included back and soundness. Press the hips and heels into the divider while collapsing forward, guaranteeing appropriate arrangement.

4. Energetic Development:

Join delicate shaking or influencing movements in Rabbit Posture to invigorate circulation and discharge pressure within the spine. Move with breath for a liquid encounter.

5. Prop Help:

Students can utilize blocks beneath the hands to promote the floor or a strap to reach the heels if they are incapable of clasping them specifically. Props help and adjust the posture to individual adaptability levels.

Precautions & Contraindications

  • Don't do the rabbit pose if you hurt your neck, back, shoulders, or arms.
  • People who have spondylitis shouldn't do the move.
  • People with high blood pressure and women who are pregnant should not do it.
  • If you are depressed or have vertigo, you should not do this pose.


With its delicate yet significant nature, Rabbit Pose welcomes us into a space of reflection, yield, and reestablishment. As we conclude our investigation of this captivating yoga pose, let us consider its benefits to our physical, mental, and emotional well-being.

Also Read: 2 Person Yoga Poses for all levels Beginners

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