Smart Workout Diary

Hare Pose

Hare Pose is a gentle kneeling forward-folding yoga posture performed with the hips resting on the heels and the forehead toward the floor. It gently lengthens the back, shoulders, and hips while encouraging calm breathing. It can support mobility, relaxation, and recovery-focused yoga practice.

Demonstration

Hare Pose — demonstration 1
Hare Pose — demonstration 2

Instructions

  1. Start kneeling on a comfortable surface with your knees together or comfortably apart, and sit your hips back onto your heels.
  2. Fold forward slowly from the hips, bringing your torso down toward your thighs without forcing the range.
  3. Rest your forehead on the floor or on a comfortable support, and let your neck remain relaxed.
  4. Place your arms alongside your body with the palms facing up, allowing the shoulders to soften.
  5. Breathe steadily for several slow breaths, then press gently through your hands and return to kneeling with control.
Muscle Group
Back
Other Muscle Groups
Shoulders, Glutes
Type
Yoga
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the fold comfortable: do not force your hips onto your heels or your forehead to the floor.
  2. Use support if needed: place a cushion under the forehead or between the hips and heels to reduce strain.
  3. Relax rather than pull: soften the jaw, neck, and shoulders while taking slow, easy breaths.
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