Shashankasana, also known as the Rabbit Pose or Hare Pose, is a gentle yoga posture that supports both physical and mental well-being. This pose promotes relaxation, improves flexibility, and helps reduce stress, making it beneficial for overall health. Regular practice of this asana can aid in muscle relaxation, spine stretching, and calming the mind, making it a suitable addition to any yoga or wellness routine.
What is Shashankasana (The Hare Pose)?
Shashankasana is a seated forward bend that combines elements of relaxation and gentle stretching. The name ‘Shashankasana’ is derived from Sanskrit, with ‘Shasha’ meaning hare or rabbit, ‘Ank’ meaning lap, and ‘Asana’ meaning pose. This posture resembles a hare resting, hence its name.
How to Do Shashankasana?
Shashankasana is a gentle yoga pose that stretches the spine, shoulders, and neck while promoting relaxation. Follow these steps for safe practice:
Step 1: Start in Vajrasana (Seated on Heels)
Sit on your heels with knees, thighs, and ankles together. Keep your spine straight and shoulders relaxed. This position provides a stable base for the forward stretch.
Step 2: Hold Your Heels
Place your hands behind your heels, with your thumbs on the outer edges and fingers on the inner arches. This grip helps stabilise the posture and gently supports the spine during the forward bend.
Step 3: Engage Your Core
Gently draw your navel inward and up towards your spine. Engaging the core helps protect the lower back and allows a controlled stretch.
Step 4: Round the Spine and Lower Head
Tuck your chin and slowly bring the crown of your head towards the floor, rounding your back. This movement stretches the spine and promotes relaxation.
Step 5: Lift Hips and Roll Forward
Lift your hips off your heels and roll forward until your arms are straight. The palms may remain holding the heels, or the arms can extend back alongside the legs, depending on the variation being performed. Keep the shoulders relaxed and lengthen the spine as much as comfortable.
Step 6: Deepen the Pose (Optional)
You can gently pull on your heels as you inhale to deepen the stretch. Exhale while maintaining core engagement. Avoid forcing the stretch, progress gradually.
Step 7: Release and Return
Slowly release your heels (if holding them) and come back to the seated position, inhaling as you rise. Take a few deep breaths before moving to the next posture.
Key Benefits of Shashankasana
Shashankasana offers numerous holistic benefits:
- Promotes Relaxation and Stress Reduction: This gentle forward bend encourages introspection, breath awareness, and activates the parasympathetic nervous system, leading to a profound calming effect and helping to manage anxiety [4].
- Aids Digestion and Abdominal Health: The forward bend gently massages the abdominal region, which can support digestive function, reduce bloating, and may help regulate metabolism by gently stimulating related glands [2].
- Enhances Spinal Flexibility and Back Relief: Shashankasana is an excellent counterpose to backbends. It gently decompresses and lengthens the spine, stretching the muscles around the lower back, which may help ease tension and relieve discomfort, including symptoms related to sciatica [1].
- Supports Mental Well-being: The inverted nature of the pose (head lowered) improves blood flow to the brain, which can enhance focus, concentration, and mental clarity, and may help in emotional regulation and managing anger [4].
- Contributes to Cardiovascular Wellness: By promoting deep relaxation and stimulating the parasympathetic nervous system, regular practice may help in managing stress, heart rate, and blood pressure, thereby supporting cardiovascular health [3].
Precautions and Contraindications for Shashankasana
While Shashankasana offers numerous benefits, it is essential to be aware of certain precautions and contraindications to avoid injury or aggravating existing health conditions.
- Avoid if You Have Spine or Back Issues: Individuals with herniated discs, chronic severe back pain, or recent spinal injuries should practice cautiously or avoid the pose entirely. Always consult your physician and seek guidance from a Certified Yoga Instructor for modifications.
- Be Careful with Knee or Hip Problems: Deep knee flexion may aggravate conditions like arthritis, existing injuries, or stiffness. Modify the pose by placing a folded blanket or block between the calves and thighs to reduce flexion, or between the feet and hips to reduce pressure on the knees.
- Avoid Abdominal Pressure if Pregnant or Post-Surgery: Do not perform deep forward bends if you have a hernia, ulcers, recent abdominal/pelvic surgery, or are past the first trimester of pregnancy.
- Exercise Caution with Eye or Cardiovascular Conditions: People with glaucoma, severe headaches, uncontrolled high blood pressure, or serious heart conditions should avoid straining or holding their breath during the pose, as the inversion may increase pressure to the head.
- Practice Mindfully to Prevent Emotional or Physical Strain: Always ease into the pose gradually, use props as needed, and practice under supervision if you are a beginner or have health concerns.
Conclusion
Shashankasana is a deeply restorative yoga posture offering a wide spectrum of mental and physical health benefits. From improving spinal flexibility and providing relief for back discomfort [1] to promoting digestion [2] and easing emotional tension [4], it is a valuable tool in a holistic wellness routine.
While the effects of yoga on complex conditions like metabolic disorders or targeted weight loss are often supportive and require further scientific validation, Shashankasana’s core offerings of relaxation, mental clarity, and flexibility are well-aligned with modern stress management principles [3].
With mindful practice and appropriate modifications, Shashankasana can become a calming sanctuary in your day, reflecting the peaceful stillness it promotes.
Frequently Asked Questions
What are the other names for Shashankasana?
Shashankasana is also known as the Hare Pose, Rabbit Pose, or Sasangasana in yoga.
What are the uses of Sasangasana?
Sasangasana or Shashankasana helps in relieving stress [4], improving posture, and stimulating the digestive system [2].
Are Shashankasana and Balasana the same?
No, Shashankasana and Balasana (Child’s Pose) are distinct postures. Shashankasana involves a forward bend from a seated position on the knees, often with the hips slightly lifted and the arms reaching back to hold the heels. Balasana is performed with the hips resting on the heels and the arms either stretched forward or resting alongside the body.
How does Shashankasana reduce back pain?
It gently decompresses the spine and stretches the muscles supporting the lower back, which may help reduce mechanical strain and ease discomfort related to conditions like sciatica [1].
How does Shashankasana relieve mental stress?
It activates the parasympathetic nervous system, promoting a calming effect through breath awareness, gentle spinal flexion, and improved circulation to the brain [4].
References
[1] Ravindra, P., Arora, M., & Sontakke, S. (2018). Evaluation of Gomukhasana and Shashankasana in the management of Grudhrasi with special reference to sciatica. World Journal of Pharmaceutical Research, 7(6). Retrieved from https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/1521165066.pdf
[2] Ghanekar, A. (2014). Evidence for yoga in the management and prevention of diabetes. AADE in Practice, 2(3), 32–39. https://doi.org/10.1177/2325160314529933
[3] Holkar, S., & Makhija, S. (2015). Alteration in anthropometric measurements before and after yogic exercises in patients of hypertension with obesity. International Journal of Health Sciences and Research, 5(4), 159–161. Retrieved from https://www.ijhsr.org/IJHSR_Vol.5_Issue.4_April2015/27.pdf
[4] Kothari, A. (2021). Managing anxiety among postmenopausal women through yoga. International Journal of Indian Psychology, 9(2). https://doi.org/10.25215/0902.004