Hare Pose

How to do Hare Pose

1. 1Begin kneeling in Child's Pose with your knees together, shins grounded, and tops of the feet flat on the mat.
2. 2Reach back with both hands and take a firm grip on your heels with your thumbs facing outward and fingers wrapping the inside of the feet.
3. 3Tuck your chin toward your chest and round your torso forward until your forehead comes close to your knees.
4. 4Rest the crown of your head lightly onto the mat directly in front of your knees.
5. 5Inhale, maintain a firm hold on your heels, and lift your hips high into the air until your thighs are nearly vertical.
6. 6Pull gently against your heels with your hands to create an active, rounded arch through your middle and upper back while keeping minimal weight on your head.
7. 7Hold for five smooth, steady breaths, keeping your core engaged and your neck long.
8. 8Exhale to slowly lower your hips back onto your heels and rest quietly in Child's Pose.

Benefits

• Stretches and elongates the entire length of the spinal column
• Relieves muscular tightness across the rhomboids, shoulders, and posterior neck
• Gently stimulates spinal mobility through safe thoracic and lumbar flexion
• Brings fresh blood flow to the brain and scalp through a mild inversion
• Encourages deep breathing into the posterior lobes of the lungs
• Soothes the central nervous system and relieves mental fatigue

Common mistakes and cues

• Dumping weight on the neck

  Keep the primary weight distributed across your shins and arms so the crown of your head bears very light pressure.

• Losing the heel grip

  Maintain a secure hold on your heels to provide the leverage needed to open the upper back safely.

• Flaring the knees apart

  Keep your knees together to ensure even flexion and stable support along the entire spine.

• Turning the head

  Keep your neck strictly aligned with your spine and avoid turning your head sideways while in the posture.

Modifications and props

• Using a yoga strap

  Loop a strap around your heels if your hands cannot comfortably maintain a grip on your feet.

• Blanket under knees

  Place a folded blanket beneath your shins and knees for cushioning if kneeling causes discomfort.

• Blanket under crown

  Rest the top of your head on a soft, folded blanket for added comfort on the crown.

• Supported hip lift

  Keep your forehead on the floor and lift the hips only partway if deep neck flexion feels intense.

Cautions

• Cervical spine injuries

  Avoid this posture if you have active neck herniations, severe degeneration, or recent cervical injuries.

• Unmanaged high blood pressure

  Skip or modify poses that place the head below the heart to prevent pressure spikes.

• Acute knee or ankle pain

  Avoid deep kneeling positions if you have active joint inflammation or ligament strains.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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