Shashankasana (Hare Posture) I Benefits I Contradictions

Shashankasana (Hare Posture) is made of two words: Shashanka and asana. Shashanka in Sanskrit means ‘hare’. In the final position of this asana, the body resembles the shape of a hare, hence,
it is called Shashankasana. This asana helps to regulate the functioning of the organs of the endocrine system especially the adrenal glands and the pancreas located in the abdominal and pelvic
regions of the body. These glands produce hormones and play a vital role in energy allocation.

Let us perform Shashankasana by following the steps given below:

1. Sit in Vajrasana.
2. Raise both arms over the head.
3. Exhaling, bend forward from the waist keeping the arms straight.
4. Place the forehead and arms on the ground.
5. Close the eyes. Stay in this position for 5-10 seconds or as long as you feel comfortable.
6. To come back, raise your arms and chin; and slowly come to the Vajrasana.

Remember the following points:

Do’s

• Bend from the waist only.
• In the final position, the forehead should be placed between the arms.

Don’ts

• Do not bend the arms while bending down.

Benefits

• It relaxes the body and helps in reducing the stress.
• It improves the functioning of liver, kidneys and other visceral organs.
• It tones up reproductive organs.
• It is effective in the management of diabetes mellitus and sciatica.

Limitation

• Persons suffering from backache, knee pain, migraine, abdominal injury and cervical spondylitis should avoid this asana.

Shashankasana preparatory pose

• Dandasana
• Vajrasana
• Stretching yoga

Shashankasana follow up pose

• Supt Vajrasana
• Shavasana
• Stick asana

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Source-NCERT