Shashankasana- Relax your body and mind

Today we are going to talk about such an asana, which is very easy to do, but its benefits are many. For people who have the problem of sciatica, cervical, slip disc, this asana is also very beneficial for those people, and by doing this asana all the diseases related to the stomach are destroyed, Yoga is very important for health.

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In a busy life, it has become common to get stressed and angry. The only way to get rid of this is to take out 30 minutes for yourself every morning. If you take time for yourself then health will always be fine.

Also Read: How to active Mulbandha


This asana is divided into two parts, Shashanka means “moon” and asana means “posture” because by doing this asana the mind gets peace and stability. While doing this asana, the shape of the body becomes like that of a rabbit, due to which it is known as Rabbit Pose in English. This asana is also known in English as Moon Pose and Hare Pose.


Shashankasana is a simple posture that makes the back, waist, shoulders, and neck flexible and strong. Anger, fickleness, and stress can be reduced by its continuous practice.


Shashankasana relaxes the spinal nerves- The forward bend in Shashankasana stretches the paravertebral postural muscles that support your back. It helps to open up the intervertebral foramina 1, thereby releasing the pressure on the spinal nerves. It is also helpful in spondylitis.

Beneficial in Irritable Bowel Syndrome– Regular practice of Shashankasana increases gastric activity along with an increase in parasympathetic activity.

Activate Solar Plexus and Third Eye Chakra-In this asana, pressure touching the floor on the abdomen and forehead induces subtle energies at these points in the body through nadis (subtle channels); As a result, if done daily, the Solar Plexus 3 and the Third Eye Chakra get activated.

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Stretches and strengthens various muscles– This asana involves returning to an upright position without arm support and intensely stretching the muscles of the lower back, hips, torso, inner thighs, and abdomen. This approach strengthens the postural muscles.

Activates the Reproductive System- Pressing on the abdomen in this Rabbit Pose has a massaging effect on the reproductive organs; It enhances their functions and fixes the problems. However, it is also helpful in gynecological disorders.

Beneficial in Asthama-While practicing Shashanka asana, we bend on our stomachs and try to breathe. Due to this our breathing becomes deep and oxygen reaches our whole body easily. Our windpipe starts clearing and the excess accumulated mucus gets removed. Which makes breathing easier. Our spinal cord and back muscles relax in this state, allowing deep breathing and our lungs to function well. It is an excellent asana for asthma patients.

Cure for heart Ailments -Heart diseases are increasing day by day. This problem becomes common with increasing age. Due to stress, anxiety, and lifestyle changes, people are at increased risk of high blood pressure and heart attack.Practicing Shashanka Asana makes the blood flow easier and reduces stress and anxiety. Due to which there is no stress on the heart of the person and we are saved from the troubles caused by it.

Improves blood Circulation– Proper blood circulation, that is, the circulation of blood, is very important for our body. Shashank asana increases the circulation of blood in the body. It is through the blood that oxygen and essential nutrients reach different parts of our body. The practice of Shashanka asana increases the flow of blood towards the brain, which makes the brain cells more active. After practicing Shashanka asana, you will not feel tired, and you will be able to do any work without posture. It also gives relief to the eyes and makes our minds sharp.

Overcome obesity– Shashankasana stimulates the digestive fire, increasing metabolism. It further burns the extra fat inside the abdomen, waist, hips, and thighs.

Reduces stress and anxiety– In Shashankasana, simultaneous compression of the legs (venous blood) and abdomen (spleen, pumping blood out of the liver) with deep breathing increases the venous supply to the heart.

Calms the mind- This asana helps in relieving stress and anxiety. Also, Shashankasana practice makes our body less likely to respond to the cortisol hormone which is a sign of a reduction in mental health indicators stress, anxiety, anger, etc.


Yogasanas stretch out, bend, twist, move, invert your body, thereby the stiffness in nerves, muscles, and joints, is removed, and your body becomes flexible. Flexibility in the body means the Quantum of prana is increased, which means your body is filled with prana or life energy which is the basis of best health. If this yoga asana practice daily. It brings numerous changes in the Physical, mental, emotional, behavioral, and spiritual aspects of being.

Also Read: Shalabhasana


  • First of all, spread a rug and mat or yoga mat in a clean and flat place.
  • Now sit in the posture of Vajrasana.
  • After sitting in Vajrasana, while inhaling, raise both the hands directly above the head.
  • Now slowly while exhaling, without bending the hands, bend forward till your forehead touches the ground.
  • The touch of hands and knees should be with the ground.
  • Remain in this position by holding your breath for some time as per capacity.
  • Breathe in slowly and return to the earlier position.
  • Repeat this action ten times according to your ability.
  • Sitting in Vajrasana again as before.
  • Grab the left wrist with the right hand behind the waist.
  • Now take a long deep breath and then slowly release it, without lifting your buttocks, bend forward and try to touch the forehead with the ground.
  • Do this action according to your ability.


  • While practicing Shashanka asana, keep in mind that your stomach is empty. Only then will you get the most out of its practice.
  • It is beneficial to eat something 4 to 6 hours before doing asanas. After the food is completely digested, your body gets energy, due to which you can do this asana easily.
  • You can also practice this asana by keeping your hands on your back instead of on the ground.
  • If you have a minor neck injury, you can practice this asana without looking at the ground, keeping your head straight, looking in front as well.
  • While doing Shashanka Asana, with your heels in contact with your buttocks, raising the buttocks to keep the heat on the floor is prohibited.
  • To practice Shashanka asana, putting unnecessary stress on your body can be harmful. So stretch your body according to your capacity.

Things to keep in mind

  • Like other yoga asanas, this asana should also be practiced on an empty stomach.
  • It is considered appropriate to practice it in the morning at sunrise.
  • You can do this in the evening also. You just need to keep some gap between food and exercise.
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Q-1 Is it safe to practice Shashankasana during pregnancy?

A- Pregnant women should not practice Shashanka asana at all. During its practice, there is pressure on the stomach of the person, which can have a bad effect on the baby. The upper part of the body bends down and the weight of its weight falls on the stomach itself. For this reason, during pregnancy, the practice of Shashank Asana is prohibited, so that both mother and baby remain healthy and safe.

Q-2 Who should not practice Shshankasana?

A- Although Shashank asana is very beneficial for everyone, some people may be harmed by doing this asana.

  • People suffering from a knee injury or suffering from shoulder, spine, and neck injuries should not do this asana.
  • Individuals suffering from Osteoarthritis should avoid practicing Shashanka asana.
  • Pregnant women should not practice Shashanka asana at all.

In this article, I told you about “Shashankasana Yoga”. The practice of this asana does not require any special training, so you can easily practice it at home. Asana is a very simple yoga posture. Its many health benefits are suitable to give you a healthy life. Serious diseases like asthma, heart attack, depression, and high blood pressure can be overcome by its practice. Although some people should avoid practicing it. Especially pregnant women should not practice it at all. Also, everyone can practice Shashanka asana.

Yoga isn’t just about stretching and bending, it also requires a surprising amount of strength. Physical strength is important to prevent injury, boost the immune system and metabolism, and help make everyday tasks easier. Yoga is regarded as a science as well as a method that allows man to live harmonious life while favoring his spiritual progress through the control of mind and body.

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The ASANAS (yogic postures and Pranayamas (breath control), better known as Hatha-yoga, are a practice which not only helps one acquire perfect health, stay young and live longer but is designed to develop the inner force that enables us to overcome our failings and withstand stressful situations with serenity. It prepares the body for higher stages of yogic practice- such as concentration and meditation.

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Author: Kavita Madan

I love to practice yoga so I enjoy writing yoga blogs. Yoga gives me confidence, fitness, and energy to live happily throughout the day, so I share my knowledge and experiences with you at YogaHolism. Hope you enjoy reading my blogs! Thank you.

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