Shashankasana, or the Moon or Hare Pose, is a yoga posture that embodies tranquillity and calmness. Derived from the Sanskrit words ‘shash,’ meaning ‘hare,’ and ‘ank,’ meaning ‘lap,’ the asana mirrors the position of hares and rabbits. Just as the moon symbolizes peace, this asana brings a calming effect, making it a valuable addition to any yoga practice.
Steps to Perform Shashankasana
- Start in Vajrasana, sitting with knees bent and feet flat, resting on heels.
- Straighten your spine and place palms on your thighs just above your knees; close your eyes, keeping your spine and head straight.
- Inhale, raising arms straight above the head, shoulder-width apart.
- Exhale, bending trunk forward from hips, keeping arms and head aligned with the trunk.
- Allow hands and forehead to rest on the floor in front of knees; arms and forehead may touch the floor simultaneously.
- Bend arms slightly, elbows resting on the floor; retain breath for up to 5 seconds in the final position.
- Inhale, slowly raise arms and trunk to a vertical position, arms, and head in line with the trunk.
- Exhale, lowering arms to knees; one round completed.
- Repeat for 3 to 5 rounds, gradually increasing duration.
Variations of Shashankasana
1. Variation I
- Sit in Vajrasana.
- Hold your right wrist with your left hand behind your back.
- Inhale, then exhale, bending forward until your forehead touches the floor.
- Breathe normally or deeply in the final position.
- Return to the starting position while inhaling.
2. Variation II
- Sit in Vajrasana.
- Place your fists in front of the lower abdomen.
- Inhale and then, while exhaling, bend forward until your forehead touches the floor.
- Retain the breath for a comfortable duration.
- Inhale while raising your trunk and head. Practice 2 to 3 rounds.
3. Variation III
- Sit in Vajrasana.
- Interlock the fingers of both hands behind your back.
- Inhale deeply, then exhale, moving your head and trunk forward and resting your head on the floor.
- Hold your breath out and move your arms from side to side 3 times.
- Inhale, raising your head and trunk and lowering your arms. Practice 2 to 3 rounds.
Benefits of Shashankasana
- Stretches back muscles, relieving backache.
- Alleviates disorders of reproductive organs.
- Tones pelvic muscles and sciatic nerves.
- Helps regulate adrenal gland functioning.
- Relieves constipation and aids digestion.
- Calms the mind and eliminates anger when practiced with ujjayi pranayama.
Caution:
Not suitable for individuals with high blood pressure, slipped discs, or vertigo.
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