Shashankasana, also known as the Moon or Hare Pose, is a yoga posture that symbolizes peace and calm. ‘ The posture emulates the pose of a hare or rabbit Join widely. The Sanskrit word ‘shashank’, comes from two words: shash, meaning ‘hare,’ and ank, meaning lap. Similar to whatever effect the moon represents, so does this calming asana have on a person’s mind and spirit; thus, it is one of the most restorative poses that can be found in any yoga practice.
Steps to Perform Shashankasana
- Begin in vajrasana, or sitting on your heels with knees bent and feet flat.
- Straighten your spine and rest your palms on your thighs over your knees; close your eyes, maintaining a straight spine and head.
- Inhale and lift arms straight up over the head, shoulder-width apart.
- Exhale, and bending trunk forward from hips, keeping straight arms and head in line with the trunk.
- Bend down, allowing hands and forehead to touch the floor in front of the knees and on the ground at the same time.
- Bend the arms slightly, elbows to the floor; hold breath for as long as 5 seconds in the final position.
- Inhale, lift arms and trunk gently up to the vertical position, arms in line with the head and trunk.
- Exhale, releasing arms to knees; one rep done.
- Do 3 – 5 rounds slowly, adding on time.
Variations of Shashankasana
1. Variation I
- Sit in Vajrasana.
- Take hold of your right wrist behind your back with your left hand.
- Inhale and then exhale, folding forward toward the floor with your forehead coming to rest on it.
- Normal or deep breathing in the final position.
- When you exhale, back up to the original position.
2. Variation II
- Sit in Vajrasana.
- Now position the fists ahead of your lower abdomen.
- Breathe in, and then as you exhale, fold forward so that your forehead touches the ground.
- Hold your breath as long as you can.
- Inhale when lifting your trunk and head. Practice 2 to 3 rounds.
3. Variation III
- Sit in Vajrasana.
- Clasp your hands behind your back.
- Inhale, then exhale, and as you roll your head and torso forward, take the top of your head to the floor.
- Exhale and sway arms from side to side 3 times.
- Breathe in, lift your head and trunk, and lower your arms. Practice 2 to 3 rounds.
Benefits of Shashankasana
- Stretches back muscles, relieving backache.
- Alleviates disorders of reproductive organs.
- Stimulates pelvic muscles and sciatic nerves.
- Helps regulate adrenal gland functioning.
- Relieves constipation and aids digestion.
- It helps to soothe the mind and eradicate anger when practiced along with ujjayi pranayama.
Caution:
Not suitable for people having high blood pressure, slipped disc, or vertigo.
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