Home Yoga AsanasBasic Asanas Shashankasana (Rabbit Pose) explanation and its Steps, Precautions and Benefits

Shashankasana (Rabbit Pose) explanation and its Steps, Precautions and Benefits

by sravanthiyoga
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Shashankasana or Balasana known as Child’s Pose, Hare Pose or Rabbit pose in English is a relaxation pose. The Sanskrit name Shashankasana is derived from two words, Shashank+Asana;  where Shashank stands for moon and asana stands for posture. The word Shashank in itself is formed by two words Shash and Ank, where Shash stands for rabbit and Ank means lap. The position of this asana is similar to the one adopted by rabbits and hence the name. The calming effects of this asana relax the body releasing all the stress and anxiety, along with it there several other benefits Shashankasana but first, let’s know about the steps to practice this Shashankasana.
Steps to practice Shashankasana (Rabbit Pose)
It is essential to know the right alignment of the body in an asana to avoid the formulation of any kind of injury and to attain the maximum benefits of the asana. Given below are the steps to practice Shashankasana correctly:
Base Position: Vajrasana
  • Sit in Vajrasana resting the palms on the thighs right above the knees. Keep the eyes closed and relax the whole body.
  • Inhale and raise the arms above the head. Elbows must be straight, maintain shoulder width apart distance between the arms.
  • Exhale and slowly move the torso in the forward direction. Bend from the pelvic region not from the spinal.
  • Keep the arms slightly bent and rest the hands, forehead, and elbows on the mat. Arms must be in front of the knees. This is the final position.
  • Retain the position as long as comfortable. It could be practice from a minute to 5 minutes.
  • To go back in the base position, exhale and slowly lift the forehead, arms to the vertical position, Lower the arms resting the palms on the thighs.
  • Relax and take deep breaths.
Perform 3 times increasing the duration gradually.
Precautions for Shashankasana (Rabbit Pose)
For a safer practice, one should be aware of the precautions to be kept in mind.
  • In the final position, the buttocks must be touching the heels. In the beginning, a lot of people tend to lift the buttocks to touch the forehead to the ground. Move only as much far as you can comfortably without lifting the buttocks and straining the body.
  • People suffering from any of this condition should avoid practicing Shashankasana: vertigo, high blood pressure, knee problems or slipped disc.
  • Pregnant women should also avoid practicing this asana.
Benefits of Shashankasana (Rabbit Pose)
The health benefits of practicing Shashankasana are as:
  • Helpful in getting rid of constipation.
  • Release the stress from spinal vertebrae.
  • Leads to the well functioning of adrenal glands.
  • Stretches the back muscles making them stronger.
  • Enhances the health of both male and female reproductive organs.
  • Tones and massages the muscles of the pelvic region and sciatica nerve.

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