{"id":197,"date":"2023-10-14T14:55:44","date_gmt":"2023-10-14T14:55:44","guid":{"rendered":"https:\/\/adiyogaashram.com\/blog\/?p=197"},"modified":"2025-10-08T06:18:42","modified_gmt":"2025-10-08T06:18:42","slug":"shasankasana-rabbit-pose-steps-benefits","status":"publish","type":"post","link":"https:\/\/adiyogaashram.com\/blog\/yoga\/shasankasana-rabbit-pose-steps-benefits\/","title":{"rendered":"Shasankasana (Moon Pose): Benefits, How to Do, and its Three Variations"},"content":{"rendered":"\n<p>Shashankasana, also known as the Moon or Hare Pose, is a yoga posture that symbolizes peace and calm. &#8216; The posture emulates the pose of a hare or rabbit Join widely. The Sanskrit word &#8216;shashank&#8217;, comes from two words: shash, meaning \u2018hare,\u2019 and ank, meaning lap. Similar to whatever effect the moon represents, so does this calming asana have on a person\u2019s mind and spirit; thus, it is one of the most restorative poses that can be found in any yoga practice.<\/p>\n\n\n\n<p><strong>Steps to Perform Shashankasana<\/strong><\/p>\n\n\n\n<ul>\n<li>Begin in vajrasana, or sitting on your heels with knees bent and feet flat.<\/li>\n\n\n\n<li>Straighten your spine and rest your palms on your thighs over your knees; close your eyes, maintaining a straight spine and head.<\/li>\n\n\n\n<li>Inhale and lift arms straight up over the head, shoulder-width apart.<\/li>\n\n\n\n<li>Exhale, and bending trunk forward from hips, keeping straight arms and head in line with the trunk.<\/li>\n\n\n\n<li>Bend down, allowing hands and forehead to touch the floor in front of the knees and on the ground at the same time.<\/li>\n\n\n\n<li>Bend the arms slightly, elbows to the floor; hold breath for as long as 5 seconds in the final position.<\/li>\n\n\n\n<li>Inhale, lift arms and trunk gently up to the vertical position, arms in line with the head and trunk.<\/li>\n\n\n\n<li>Exhale, releasing arms to knees; one rep done.<\/li>\n\n\n\n<li>Do 3 \u2013 5 rounds slowly, adding on time.<\/li>\n<\/ul>\n\n\n\n<p><strong>Variations of Shashankasana<\/strong><\/p>\n\n\n\n<p><strong>1. Variation I<\/strong><\/p>\n\n\n\n<ul>\n<li>Sit in Vajrasana.<\/li>\n\n\n\n<li>Take hold of your right wrist behind your back with your left hand.<\/li>\n\n\n\n<li>Inhale and then exhale, folding forward toward the floor with your forehead coming to rest on it.<\/li>\n\n\n\n<li>Normal or deep breathing in the final position.<\/li>\n\n\n\n<li>When you exhale, back up to the original position.<\/li>\n<\/ul>\n\n\n\n<p><strong>2. Variation II<\/strong><\/p>\n\n\n\n<ul>\n<li>Sit in Vajrasana.<\/li>\n\n\n\n<li>Now position the fists ahead of your lower abdomen.<\/li>\n\n\n\n<li>Breathe in, and then as you exhale, fold forward so that your forehead touches the ground.<\/li>\n\n\n\n<li>Hold your breath as long as you can.<\/li>\n\n\n\n<li>Inhale when lifting your trunk and head. Practice 2 to 3 rounds.<\/li>\n<\/ul>\n\n\n\n<p><strong>3. Variation III<\/strong><\/p>\n\n\n\n<ul>\n<li>Sit in Vajrasana.<\/li>\n\n\n\n<li>Clasp your hands behind your back.<\/li>\n\n\n\n<li>Inhale, then exhale, and as you roll your head and torso forward, take the top of your head to the floor.<\/li>\n\n\n\n<li>Exhale and sway arms from side to side 3 times.<\/li>\n\n\n\n<li>Breathe in, lift your head and trunk, and lower your arms. Practice 2 to 3 rounds.<\/li>\n<\/ul>\n\n\n\n<p><strong>Benefits of Shashankasana<\/strong><\/p>\n\n\n\n<ul>\n<li>Stretches back muscles, relieving backache.<\/li>\n\n\n\n<li>Alleviates disorders of reproductive organs.<\/li>\n\n\n\n<li>Stimulates pelvic muscles and sciatic nerves.<\/li>\n\n\n\n<li>Helps regulate adrenal gland functioning.<\/li>\n\n\n\n<li>Relieves constipation and aids digestion.<\/li>\n\n\n\n<li>It helps to soothe the mind and eradicate anger when practiced along with ujjayi pranayama.<\/li>\n<\/ul>\n\n\n\n<p><strong>Caution:<\/strong><\/p>\n\n\n\n<p>Not suitable for people having high blood pressure, slipped disc, or vertigo.<\/p>\n\n\n\n<p>Learn to Know More About Yoga Poses So You Can Visit <a href=\"https:\/\/adiyogaashram.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Best Yoga School in Rishikesh<\/a> and Join <a href=\"https:\/\/adiyogaashram.com\/200-hour-yoga-teacher-training-course-in-rishikesh.php\" target=\"_blank\" rel=\"noreferrer noopener\">200 Hour Yoga Teacher Training in Rishikesh<\/a>, <a href=\"https:\/\/adiyogaashram.com\/300-hour-yoga-teacher-training-course-in-rishikesh.php\" target=\"_blank\" rel=\"noreferrer noopener\">300 Hour Yoga Teacher Training in Rishikesh<\/a>, and <a href=\"https:\/\/adiyogaashram.com\/500-hour-yoga-teacher-training-course-in-rishikesh.php\" target=\"_blank\" rel=\"noreferrer noopener\">500 Hour Yoga Teacher Training in Rishikesh<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Shashankasana, also known as the Moon or Hare Pose, is a yoga posture that symbolizes peace and calm. &#8216; The posture emulates the pose of<\/p>\n","protected":false},"author":1,"featured_media":198,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Shasankasana (Rabbit Pose) How to Do and Benefits<\/title>\n<meta name=\"description\" content=\"Shasankasana Benefits, How to Do. 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