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Hare Pose (Shashankasana)

Shashanka literally means 'moon' which itself has been derived from two words shas i.e. hare and ank i.e. lap. Indian people often equate the dark patches on the full moon with the hare shape and the moon in its lap. The moon symbolizes peace and calm as it emits soothing and tranquilizing vibrations. This asana has three variations. You can learn this asana as below:



Routine Contraindications
Consciousness Benefits


  • Get in the Vajrasana pose.

  • Place both the palms on the knees.

  • Keep the spinal chord and the neck straight.

  • Close the eyes and mentally get conscious towards the body and the breathing.

  • Initially practice this with open eyes, the adept one may practice with closed eyes.

  • Inhale deep and without bending the elbow raise your hand above the shoulder.

  • Maintain equal distance between the arms with raised fingers.

  • Exhale slowly and bend down to touch the floor with both the hands and head.

  • When the palm and forehead touches the floor then relax.

  • Place both the hands on the floor after bending the elbows.

  • Some parts of abdomen and breast will get on both the thighs.

  • Relax from upper torso and hold yourself in this pose for a while.

  • Remain conscious towards straight arms.

  • Keep the neck straight between the arms.

  • Exhale out and place both the palms back on the knees.

  • This completes one cycle.

  • Initially practice this for 5 to 7 times.


  • Physical - on the breathing and body synchronization accordingly, on the abdominal pressure against the thighs in the final position.

  • Spiritual - on Manipura and Svadhishthana Chakra.


  • High Blood Pressure.
  • Slipped disc.
  • Vertigo.


  • Stretches the back muscles.
  • Separates the individual vertebrae from each other.
  • Releases disc pressure.
  • Relieves the backache.
  • Encourages the disc to correct position.
  • Regulates the adrenal gland functions.
  • Tones the pelvic muscles and sciatic nerves.
  • Alleviates the reproductive organs disorders.
  • Relives constipation.
  • Eliminates anger when practiced with Ujjayi Pranayama.
Variation I Variation II
Variation III  

Variation I:



  • Get in the vajrasana pose and close the eyes.

  • Hold the right wrist with the left hand behind the back.

  • Close the eyes and relax.

  • Inhale and then exhaling out slowly bend the torso forward.

  • Rest on the forehead on the floor.

  • Hold the position as long as you find comfortable.

  • Get back to the initial position while inhaling.

Variation II:

Routine Consciousness


  • Get in Vajrasana pose.

  • Place the fists in front of the lower abdomen.

  • Inhale thereafter exhaling out slowly bends forward till the forehead touches the floor.

  • Exert pressure on the lower abdominal region with the fists.

  • Hold the breath in the final position till you find comfortable.

  • Inhale and raise the torso and head.

  • Practice 2 to 3 cycles.


  • Physical - on the fist pressure in the abdominal region in the final position.


  • Massages and improves the intestinal efficiency and digestive organs.

  • Relives constipation and flatulence.

Variation III:

Routine Benefits


  • Get in the Vajrasana pose.

  • Interlock the fingers of both hands behind the back.

  • Inhale deep and exhaling out bend the torso forward till the head touches the floor.

  • Raise the arms up and bring them as forward as possible.

  • Retain the breath and slowly move the arms from both sides thrice.

  • Do not strain.

  • Inhale and raise the head and torso.

  • Simultaneously lower the arms.

  • This is the first cycle.

  • Practice 2 to 3 rounds.


  • Releases the tension and stiffness in the upper back and neck muscle.

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Yoga Mats
Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.


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