Updated December 17, 2014.

Type of Pose: Kneeling, mild inversion. In the Bikram yoga series of 26 poses, rabbit pose comes near the end of the series at pose number 23. It is done as a counter pose to camel (ustrasana).
Benefits: Stimulates the crown of the head, stretches the shoulders, neck, and upper spine
Cautions: If you have neck pain, approach this pose with caution. 

Instructions:

1. Begin in a high kneeling position with the tops of your feet flat on the floor.


 

2. Lower your butt toward your feet and reach your hands on both sides to take hold of your heels

3. Tuck your chins and bring the crown of your head to the floor close to your knees.

3. Lift your butt from your heels, bringing the thighs toward a perpendicular position in relation to the floor. Allow the weight on your head to roll toward the back of your skull. 

4. Keep holding your heels as you feel the upper spine round and broaden. 

5. To come out, release your butt to your heels and raise your head slowly to avoid a head rush.

Beginners: Place the head further from your knees when you first assume the position. Don't worry about getting the thighs completely perpendicular to the floor. 

Advanced: Take the rounding of the spine all the way to the base of the spine. This may cause your head to nestle in closer to your knees and your gaze to come toward your navel.