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
- 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.
- This in one round. Do at least 3-5 rounds. Ideally retain the final position at least for 3 minutes.
Benefit
- This asana stretches the back muscles.
- It helps with the disorders of reproductive organs.
- Relieves constipation with regular practice.
- It has a very calming and cooling effect on the mind.
- Those who are suffering from anger, should practice it for at least 10 minutes in the final position.
Variation 1
- Sit in vajrasana and close the eyes.
- Hold the right wrist with the left hand behind the back.
- Inhale and while exhaling, slowly bend the trunk forward from the hips and rest the forehead on the floor.
- Remain in the final position as long as you are comfortable.
- Return to the starting position while inhaling.
Variation 2
- Sit in vajrasana.
- Place the fists in front of the abdomen.
- Inhale and while exhaling slowly bend forward until the forehead touches the floor.
- Remain in the final position as long as you are comfortable.
- Return to the starting position while inhaling.
Variation 3
- Sit in vajrasana.
- Interlock the fingers of both the hands behind the back.
- Breathe in and while exhaling move the head and trunk forward and rest the head on the floor.
- Raise the arms up and bring them as far as possible.
- Hold the breath out and slowly move the arms from side to side 3-4 times.
- Breath in, raising the head and trunk and lowering the arms. This is one round.
- Do at least 3-4 rounds.
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.
- 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.
- 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.
- This is one round. Do 5-7 rounds or as much as you are comfortable without strain.
- This asana may be practiced directly after shashankasana.
Benefits
- Good for relaxation and relieving stress.
- Good for stomach, spleen, kidneys 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.
- It strengthen and tighten the abdominal and pelvic region; removes the stiffness of the spine caused by any reason.
Precautions
- Avoid this asana if you suffer from slipped disc, high blood pressure, or heart problems.
- The hand position should not change throughout the entire practice.