What is Shashankasana (The Hare Pose)
Shashankasana meaning ‘Hare Pose’ is derived from the Sanskrit words ‘Shashanka’ (hare) and ‘asana’ (pose), symbolizing the peaceful and relaxed posture of a hare. Shashank asana resembles a ‘Hare’ in its final stages, hence the name. Since it has a calming effect on the body and mind, it is also called Sashankasana, with “Sashanka” meaning moon in Sanskrit. This pose is popular for alleviating back troubles and, when practiced regularly, can be a boon to tired backs and those with back pain. It is a beginner’s pose and can be performed by all age groups.
How to Get into This Pose
- Start with the tabletop pose.
- Sit comfortably, placing the buttocks on the calf muscles with hands resting on the thighs.
- Raise your arms above your head, keeping them aligned with your shoulders and spine straight.
- Push through your palms, roll your buttocks slightly, and feel a stretch in your shoulders, which will make the upper back flexible.
- Bend forward, placing your hands and forehead on the ground in front, maintaining a straight posture.
- Roll your shoulders back and place your arms behind your back, touching both feet.
- Ensure your forehead touches the ground.
- Hold the position for at least a minute and then slowly release.
Health Benefits of Shashankasana (शशशांक आसन के लाभ)
Shashankasana benefits include improved spinal flexibility, relief from back pain, stress reduction, and enhanced digestion. Below are some important benefits:
- Improves Blood Circulation: It promotes blood flow to the head, nourishing the eyes and brain functions. It is beneficial for students and working professionals.
- Reduces Fatigue: The reverse blood flow invigorates the brain’s nerves, providing optimal energy and alleviating the daily grind.
- Eases Depression and Mental Disorders: It offers calmness to the head and soothes the brain’s nerves. It builds a sense of security and helps manage anger and frustration.
- Enhances Concentration and Focus: Increases blood flow to the shoulders and neck, making the mind agile and flexible.
- Strengthens Muscles: Stretches the thorax and navel, tones the back and pelvic muscles, and relieves sciatic pain.
- Relaxes Anterior Muscles: This treatment relaxes the spine and back muscles, deepens breath, and enhances lung function. It is also beneficial for reproductive organs.
- Massages Digestive Muscles: Deepens breath and massages muscles, aiding digestion, regulating metabolism, curing constipation, and aiding in weight loss.
Read More – Top 8 Yoga Poses for Neck Pain Relief and Enhance Flexibility
Who Should Avoid This Pose?
- People with knee, spinal, shoulder injuries, or neck pain.
- Patients with osteoarthritis should practice with caution.
- Pregnant women must avoid this asana.
- In case of neck injury, keep the head in a neutral position and do not look at the floor.
Tips to Reap the Benefits of Hare Pose
- Perform this asana on an empty stomach and with bowels cleared.
- Have the last meal at least four to six hours before performing the asana for optimal energy.
Variations of Shashankasana Pose
- One variation involves placing the hands at the back instead of the front.
Precautions During Practice
- Ensure the buttocks touch the heels in the final stage without lifting to touch the forehead to the ground.
- Move as far as comfortable without straining the body.
Conclusion
Shashankasana is a versatile pose offering numerous health benefits, from improved blood circulation to enhanced mental focus. By practicing this asana regularly, one can experience significant improvements in physical and psychological well-being. To learn more about yoga and deepen your practice, consider joining a 200-hour, 300-hour, or 500-hour Yoga Teacher Training in India with Rishikul Yogshala. For a rejuvenating experience, explore their Ayurveda Retreat or Yoga Retreat in India.
