Shashankasana, or Hare Pose, is a calming seated forward bend in yoga that symbolizes the peaceful qualities of the moon. It stretches the spine, particularly the lower back, and promotes relaxation and mental clarity by encouraging deep, steady breathing. Ideal for practitioners of all levels, Shashankasana offers both physical benefits, such as relieving back pain and improving spinal flexibility, and mental benefits, including stress reduction and enhanced tranquility.
Meaning
The Sanskrit word Shashankasana is a combination of two words where ‘Shashank‘ means ‘moon‘ and ‘asana‘ means ‘pose‘. The moon (Shashank) is a symbol of peace & calmness, and doing Shashankasana provides the same so it’s also called ‘moon pose‘.
According to legends, it has said that ancient Indians have observed the dark patches on full moon resembling the shape of hare or rabbit, with the moon in its lap.
Indeed, In Shashank, shash means ‘hare’ and ank means ‘lap’. Forward bending in Shashankasana lets one rests on their lap which mimics the appearance as of a ‘hare’. So it’s called the hare pose.
Moon soothes and tranquilizes as it showers its cool and calm energetic vibration. Therefore, practicing shashankasana has a similar effect on the mind and body of practitioners.
Shashankasana Practice Guide
Practitioners can go through the following steps to practice this asana.
Preparatory Pose
- Bound angle pose (Baddha Konasana)
- Reclining Hero Pose (Supta Virasana)
- Reclining Hand-to-big-toe pose (Supta Padangusthasana)
Shashankasana Steps
- Sit in Vajrasana (Thunderbolt Pose), with your knees bent and feet flat on the floor, and your hands resting on your thighs.
- Ensure your spine is erect and your shoulders are relaxed.
- Open your knees wider than shoulder-width apart. This creates space for your torso to slide forward.
- Place Your Hands: Place your palms on the floor between the space created by your widened knees.
- Forward Bend:
- Exhale and gently slide your hands forward on the floor.
- Bend your torso forward from the hip level, keeping your head, hands, and spine in a straight line.
- Lower your torso towards the floor, allowing your forehead and palms to touch the ground.
- Relax:
- Breathe gently and deeply in this position.
- Close your eyes to aid in relaxation and focus on the sensation of the stretch.
- Release:
- Inhale and use your core muscles to slowly slide your arms back.
- Return to the sitting Vajrasana position with your spine erect and arms raised.
- Finish:
- Lower your hands to your thighs and breathe normally.
- Take a few moments to relax and observe any sensations in your body.
Additional Tips
- Keep your movements slow and controlled to maintain balance and avoid strain.
- If you have any discomfort in your back, hips, or knees, consider using a bolster or cushion under your forehead for additional support.
- Ensure your breathing is calm and steady throughout the practice.
Precautions and Contraindications
- Avoid Shashankasana if you have an abdominal injury, recent shoulder or back surgery, knee problems, or a slipped disc.
- Women who are pregnant or menstruating should refrain from this pose.
Follow Up Pose
- Corpse Pose (Savasana)
- Lying Thunderbolt Pose (Supta Vajrasana)
- Seated Forward Bend (Paschimottanasana)
Props & Modifications
- Place a bolster under your head in forward bend of Shashankasana in case of stiff back or hip muscles (when hips aren’t elevated enough).
- To lengthen spine beyond normal limit, do it against fixed bars. Measure a distance from fixed bars so it’s slightly more than your stretched hands in accomplished Shashankasana position. Now, pull it to give your hands and spine a good stretch.
Shashankasana Variations
With little variation in Shashankasana, it becomes a similar relaxing pose called the child’s pose (or Balasana). The only difference that can be noticed down in Shashankasana and Balasana is:
- In Shashankasana, the hand goes in the forward and palms flat down rest on the floor. On the other hand, Balasana practice rest hands backward, next to the hips while palm facing upward.
1. Shashankasana Hands Stretched Back
- Sit in Vajrasana and close your eyes. Now, grab the writs of your right hand by the left hand behind your back.
- Inhale, and then exhale out to bend your torso forward. Let your forehead touches the floor and relaxes there while normal or deep breathing (Ujjayi Breath).
- Stay in the pose as long as it is comfortable. Now, inhale to return back.
2. Shashankasana Hands Under Abdomen
This variation aids in digestion and good in case of stomach pain.
- Sit in Vajrasana and close your eyes. Now, make a fist from your right hand and place it on the lower abdomen.
- Inhale, and then exhale to bend forward; this will touch your forehead to the floor. Maintain as long as it is comfortable
- Now, come back while inhale and sit into Vajrasana, Perform few rounds by changing hands.
Shashankasana Benefits
- Soothes and Relaxes Spinal Nerves: Forward bending in Shashankasana stretches the paravertebral postural muscles that support your back. It assists in the opening of intervertebral foramina, which helps release pressure on the spinal nerves. It is also helpful in spondylitis.
- Beneficial for Irritable Bowel Syndrome: Regular practice of Shashankasana increases gastric activity in practitioners along with enhancing parasympathetic activity. This transformation benefits those with irritable bowel syndrome.
- Activates Solar Plexus and Third Eye Chakra: Pressure on the abdomen and forehead touching the floor propels subtle energies through nadis (subtle channels) to these points in the body. This results in the activation of the solar plexus and third eye chakra when performed on a daily basis.
- Stretches and Strengthens Various Muscles: Bending and returning to the upright position without hand support intensely stretches the lower back, hips, torso, inner thighs, and abdominal muscles. This approach strengthens postural muscles.
- Invigorates the Reproductive System: Pressure over the abdomen creates a massaging effect on the reproductive organs, enhancing their functions and rectifying problems. It is also helpful in gynecological disorders.
- Overcome Obesity – Shashankasana induces digestive fire, which results in enhanced metabolism. This further burns off the excess fat from the belly, waist, hips, and inner thighs. Thus, overcome obesity.
- Reduces Stress and Anxiety: In Shashankasana, simultaneous compression of the legs (venous blood) and abdomen (squeezing blood out of the spleen and liver) with deep inhalation increases venous supply to the heart and ultimately to the head and neck. It soothes the brain, helping to overcome stress and anxiety. Additionally, regular practice of Shashankasana makes the body less likely to respond to cortisol, which is a sign of reduced mental health indicators such as stress, anxiety, and anger.
Conclusion
Shashankasana, or the Hare Pose, is a simple yet powerful asana that offers a multitude of benefits. Whether you’re looking to improve your spinal health, aid digestion, activate chakras, strengthen muscles, manage weight, or reduce stress, this pose has something to offer. By incorporating Shashankasana into your regular yoga practice, you can enjoy a more relaxed, healthy, and balanced life.
