How to do Shashankasana/Shashankasana-Bhujangasana Yoga (Hare Pose)
‘Shasha’ means Hare, shashankasana looks similar to a sitting hare. It is another variation of vajrasana. It is a perfect asana for obesity and very easy to perform for the person of any age.
There is another variation of shashankasana called shashank bhujangasana (striking cobra pose) which is a perfect combination of shashankasana and bhujangasana.
Steps to do Shashankasana
Sit in vajrasana. Close your eyes and raise both your hands up in line with shoulder and take a deep breath in. Slowly bend forward while bringing down both the hands straight on the ground. When you are bending forward, you have to exhale slowly. In the final position, both your hands and head should touch the ground. You can maintain this pose as long as you feel comfortable. After this, slowly move in the previous position while breathing in. Concept is very simple, when you move up-breath in, when you move down- breath out.
In the final position, you can also place both the hands behind the back while keeping your head on the ground.
Steps to do Shashank Bhujangasana
Assume the final position of shashankasana. Now inhale slowly and while inhaling, lift your buttocks slowly, slide your body forward by brushing your nose on the floor. This will bring the entire body weight on the palms and wrists.
Arch your back by pressing it down in such a way that head, chest, and shoulders are off the ground, keep the arms straight and steady.
Stay in this position for a minute or so, then exhale and come back to the starting position by raising the buttocks and pushing them backwards. Buttocks should sit on the heels as it was in the starting by again assuming final shashankasna pose.
Remember to inhale when you move forward and exhale when move backward.
- Good for relaxation and relieving stress.
- Good for stomach, spleen and liver. Good for cutting fat.
- Makes body flexible, strengthens the rib cage, back, and arms.
- Stretch the back part of the body-arms, back, neck, and shoulders.
Avoid this asana if you suffer from slipped disc, high blood pressure, or heart problems.
[highlight]It is advisable to perform any asana in the supervision of a qualified yoga instructor.[/highlight]