Shashankasana (Hare Pose): Basics, Steps, Benefits & More

Shashankasana (Rabbit Pose) is one of the easiest poses of Hatha Yoga posture, It is a wonderful setting forwards bending posture. This dynamic forward-bending posture stretches the entire spine especially the lower back, and upper torso gently, so it is a boon for back pain problems

Shashankasana Basics

Sanskrit Pronunciation	Shashankasana (shuh-SHUN-kuh-suh-nu)
Meaning	‘Shashank‘ means ‘moon’ and ‘asana‘ means ‘pose
Pose Type	forward-bending and relaxing posture
Pose Level	beginner-level
Style of yoga	Hatha Yoga
Other Names	Rabbit Pose, moon pose
Stretches	lower back, hips, torso, inner thighs, and abdominal muscles
Strengthening	Postural muscles
Duration	30 second to 3 minutes

Meaning

The word Shashankasana comes from the Sanskrit language is derived from two words, Shashank and Asana; where Shashank stands for moon and asana stands for posture. In the way, the word Shashank also derived from two words Shash and Ank, where Shash stands for rabbit and Ank means lap. While practicing the body resembles the round spine of the rabbit and derives the name from there.

The moon (Shashank) is a symbol of peace & calmness, and practicing Shashankasana provides the relaxing and energizing the body and mind so it’s also called ‘moon pose‘.

Shashankasana is a relaxing yoga pose suitable for all levels of yogis. It is practicing in a post or recovery asanas such as various back bending or inverted postures.

The practice of shashankasana begins in Vajrasana, Therefore, it is another variation of Vajrasana. It comes under the forward bend pose that help to stimulate the activity of endocrine glands and digestive organs as well as balanced hormone production, regulate their levels, and maintain balance.

Shashankasana stimulated the Third eye Chakra (Ajna Charka), Solar Plexus (Manipura Chakra), and Heart Chakra (Vishuddha Chakra).

Practice Guide for Shashankasana (Hare Pose)

This guide provides practitioners with a systematic breakdown of the pose, offering clear instructions on body positioning, alignment, and breathing techniques.

Preparatory Pose

• Bound angle pose (Baddha Konasana)
• Reclining Hero Pose (Supta Virasana)
• Reclining Hand-to-big-toe pose (Supta Padangusthasana)

Steps to Do Shashankasana (Rabbit Pose)

• First of all, Sit in Vajrasana on the floor or yoga mat and Place your hands on the thighs just above the knees.
• Keep your spine straight, close your eyes and relax the whole body.
• Now, with deep inhalations, raise your both hands up in line with the shoulder. Make sure elbows must be straight.
• In this position-You can bring your knees a little apart if this makes it more comfortable for you.
• With complete exhalation, move your torso forward; place the hands and forehead on the ground in front.
• The forehead should be touching the ground without raising the buttocks.
• Keep your arms stretched and palms on the ground.
• Rest in this final position as long as you are comfortable.
• After this, slowly move in the first position while breathing in.
• Remember that when you move up-breath in when you move down- breath out.
• To come out from this position-lift the forehead, arms to the vertical position, and palms on the thighs.

Follow Up Pose

• Corpse Pose (Savasana)
• Lying Thunderbolt Pose (Supta Vajrasana)
• Seated Forward Bend (Paschimottanasana)

Benefits of Shashankasana (Rabbit Pose)

• The stretching and relaxation of the back muscles will help to reduce lower backache.
• The asana makes the body more flexible and also gives a good stretch to the thorax and navel.  
• Regular practicing of Rabbit Pose also regulates the metabolism well as cures constipation.
• Digestion muscles get a good stretch, hence this improves the digestion system.
• Shashankasana helps in relieving arthritic pain.
• The time of head touched the floor; improves blood supply to the head, brain, and sensory organs. 
• Shashankasana can help with sexual disorders.
• It is a relaxing posture for all sitting asanas.
• Shashankasana also stimulates the abdominal organs or Third eye Chakra (Ajna Charka) and Solar Plexus (Manipura Chakra).
• Regular practicing of this asana will help in relieving constipation.
• Rabbit Pose, when done regularly, can be beneficial in thyroid glands, and keeping the hormones in control.
• More beneficial in getting rid of abdominal fat.
• It calms the mind and relieves stress around the neck.
• Shashankasana Keeps the body muscles young and fresh, makes a happy and prosperous life.
• It also helps in glaucoma, retinal detachment, and physical brain disorders.

Precautions

• If you suffer from a knee injury, spinal, shoulder injury or neck pain should avoid this yoga posture.
• In the case of high blood pressure, vertigo, slipped disc. Glaucoma or dizziness does not perform this asana.
• Osteoarthritis patients must be avoided by Rabbit pose.
• Pregnant women, please avoid this asana.

Conclusion

Shashankasana can help to back pain discomfort and low back strain. While you’re still in bed, try a few rounds of this pose initially thing in the morning.