How to do Shashankasana (Hare Pose)/Shashank-Bhujangasana (Cobra Pose)

Shasha means ‘Hare’ and Shashank means ‘Moon’, 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

1. Sit in vajrasana.
2. Close your eyes and raise both your hands up in line with shoulder and take a deep breath in.
3. Slowly bend forward while bringing down both the hands straight on the ground.
4. When you are bending forward, you have to exhale slowly.
5. In the final position, both your hands and head should touch the ground.
6. You can maintain this pose as long as you feel comfortable.
7. 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.
8. In the final position, you can also place both the hands behind the back while keeping your head on the ground.
9. This in one round. Do at least 3-5 rounds. Ideally retain the final position at least for 3 minutes.

Benefit

1. This asana stretches the back muscles.
2. It helps with the disorders of reproductive organs.
3. Relieves constipation with regular practice.
4. It has a very calming and cooling effect on the mind.
5. Those who are suffering from anger, should practice it for at least 10 minutes in the final position.

Variation 1

1. Sit in vajrasana and close the eyes.
2. Hold the right wrist with the left hand behind the back.
3. Inhale and while exhaling, slowly bend the trunk forward from the hips and rest the forehead on the floor.
4. Remain in the final position as long as you are comfortable.
5. Return to the starting position while inhaling.

Variation 2

1. Sit in vajrasana.
2. Place the fists in front of the abdomen.
3. Inhale and while exhaling slowly bend forward until the forehead touches the floor.
4. Remain in the final position as long as you are comfortable.
5. Return to the starting position while inhaling.

Variation 3

1. Sit in vajrasana.
2. Interlock the fingers of both the hands behind the back.
3. Breathe in and while exhaling move the head and trunk forward and rest the head on the floor.
4. Raise the arms up and bring them as far as possible.
5. Hold the breath out and slowly move the arms from side to side 3-4 times.
6. Breath in, raising the head and trunk and lowering the arms. This is one round.
7. Do at least 3-4 rounds.

Steps to do Shashank Bhujangasana

1. Assume the final position of shashankasana.
2. Now inhale slowly and while inhaling, lift your buttocks slowly, slide your body forward by brushing your nose on the floor.
3. This will bring the entire body weight on the palms and wrists.
4. 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.
5. 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.
6. Buttocks should sit on the heels as it was in the starting by again assuming final shashankasna pose.
7. Remember to inhale when you move forward and exhale when move backward.
8. In the final position, the arms should be straight, the back arched and head raised as in bhujangasana. The naval should not touch the floor.
9. Hold the final position for a few seconds, retaining the breath. Slowly raise the hips and move backwards keeping the arms straight returning to shashankasana.
10. This is one round. Do 5-7 rounds or as much as you are comfortable without strain.
11. This asana may be practiced directly after shashankasana.

Benefits

1. Good for relaxation and relieving stress.
2. Good for stomach, spleen, kidneys and liver. Good for cutting fat.
3. Makes body flexible, strengthens the rib cage, back, and arms.
4. Stretch the back part of the body-arms, back, neck, and shoulders.
5. It strengthen and tighten the abdominal and pelvic region; removes the stiffness of the spine caused by any reason.

Precautions

1. Avoid this asana if you suffer from slipped disc, high blood pressure, or heart problems.
2. The hand position should not change throughout the entire practice.

More Information