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Shashankasana
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Shashankasana

Yoga Practice Name

Shashankasana

English Name

Hare Pose / Rabbit Pose

Description and Steps

Description:

Shashankasana is a gentle forward-bending seated posture that resembles the curled position of a resting hare or rabbit. It is known for calming the nervous system, relaxing the body and mind, and relieving fatigue. This pose is especially useful in counterbalancing backbends and as a resting posture in between more intense practices.

 Steps to Practice:

  1. Starting Position – Vajrasana: Sit on your heels with the knees together or slightly apart. Keep your back straight, hands resting on the thighs, and relax the shoulders.
  2. Inhale – Prepare: Raise your arms above your head, keeping them shoulder-width apart and palms facing forward.
  3. Exhale – Forward Bend: Slowly bend forward from the waist, keeping the arms straight and in line with your head. Bring your forehead gently to the floor (or a cushion if needed). Allow the arms to extend forward or rest them alongside the body with palms up for a more restorative version.
  4. Relax: Keep the buttocks in contact with the heels. Breathe slowly and deeply in this position. Feel the stretch along the spine and the calming effect on the body.
  5. Hold: Stay in the position for 10–30 seconds initially, gradually increasing with practice. Focus on your breath and inner stillness.
  6. Inhale – Return: Slowly raise the arms and torso back to the upright position. Exhale and lower the arms, returning to Vajrasana.
General Benefits
  1. Calms the Mind & Nervous System: Induces a sense of mental relaxation and tranquility. Helps reduce anxiety, stress, and mental fatigue.
  2. Relieves Back and Spine Tension: Provides a gentle stretch to the spine and back muscles. Releases tension from the lower and upper back.
  3. Improves Digestive Health: Massages abdominal organs, aiding digestion and alleviating constipation.
  4. Stimulates Pelvic Organs: Beneficial for reproductive health and balancing hormonal functions.
  5. Reduces Fatigue and Headaches: Encourages blood flow to the brain, relieving headaches and tiredness.
  6. Supports Pranayama and Meditation: Ideal as a resting pose during yoga practice or between challenging postures. Prepares the body and mind for breathing practices and meditation.
  7. Balances Emotions: Encourages introspection and emotional grounding.
  8. Safe During Pregnancy (Modified): With proper guidance and props, a wide-knee version can be practiced in early pregnancy for relaxation.
Cautions-Limitations-Contraindications
    1. Severe Knee Issues: Avoid or modify if you have knee injuries, arthritis, or pain in the knee joints. Use cushioning or props under the knees if needed.
    2. Severe Lower Back Problems: Those with herniated discs or intense lower back pain should avoid deep forward bending unless under supervision.
    3. High Blood Pressure or Vertigo: Sudden head-down position may cause dizziness or discomfort; approach the pose slowly or consult a professional.
    4. Pregnancy (Late Stages): Should be avoided after the first trimester unless done with wide-leg modification and expert guidance.
    5. Recent Abdominal Surgery: Avoid compressing the abdominal region until fully healed.
    6. Ear or Eye Problems: People with serious issues like glaucoma or ear infections should avoid lowering the head below the heart.
Complimentary Practice
  1. Marjariasana (Cat-Cow Stretch): Helps to warm up the spine and improve flexibility before going into a deep forward fold like Shashankasana.
  2. Vajrasana (Thunderbolt Pose): Serves as the base posture and is excellent for transitioning into Shashankasana.
  3. Bhujangasana (Cobra Pose): Offers a gentle backbend, balancing the forward flexion of Shashankasana.
  4. Adho Mukha Svanasana (Downward-Facing Dog): A complementary posture to lengthen the spine and stretch the back after or before Shashankasana.
  5. Makarasana (Crocodile Pose): Provides a neutral spinal position for relaxation after deep flexion.
  6. Supta Baddha Konasana (Reclining Bound Angle Pose): Excellent for grounding and integrating after Shashankasana in restorative practice.
Similar Practices

1.Balasana, 2.Adho 3.Mukha Virasana, 4.Marjariasana, 5.Uttanasana, 6.Paschimottanasana, 7.Supta Balasana, 8.Makarasana

Practice Keynotes
    • Base Posture: Begins and ends in Vajrasana (Thunderbolt Pose), which provides stability and grounding.
    • Spinal Alignment: Promotes gentle flexion of the spine, encouraging length and space between vertebrae.

    Breath Synchronization:

    • Inhale: While seated in Vajrasana.
    • Exhale: As you bend forward and place the forehead on the ground.

    Forehead Connection:

    • Touching the forehead to the floor stimulates the vagus nerve, promoting relaxation.
    • Optional variation: Place fists or a block under the forehead if it doesn’t reach the floor.

    Arm Placement Variations:

    • Extended forward (active stretch of spine and shoulders).
    • Placed alongside the body (more introspective and calming).
    • Muscle Engagement: Primarily a passive stretch, with gentle activation of the lower back, hips, and shoulders.

    Hold Duration:

    • For relaxation: 30 seconds to 2 minutes.
    • In restorative yoga, can be held longer with props.

     

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