Shashankasana (Pose of the Moon or Hare Pose)


Shashankasana, also known as Pose of the Moon or Hare Pose, is a yoga posture that involves a gentle forward bend while seated. This asana provides a stretch to the back muscles, promotes spinal flexibility, and offers relaxation.


  1. Begin by sitting in Vajrasana (Thunderbolt Pose), placing your palms on your thighs just above the knees.
  2. Close your eyes and relax, ensuring your spine and head are aligned and straight.
  3. Inhale while raising your arms above your head, keeping them straight and shoulder-width apart.
  4. Exhale while bending your trunk forward from the hips, maintaining a straight alignment of your arms and head with your trunk.
  5. As you bend forward, let your hands and forehead rest on the floor in front of your knees. If possible, allow your arms and forehead to touch the floor simultaneously.
  6. Slightly extend your arms so that your elbows are relaxed and resting on the floor.
  7. Retain your breath for up to 5 seconds in the final position.
  8. Inhale and slowly raise your arms and trunk to a vertical position, keeping your arms and head aligned with your trunk.
  9. Exhale while lowering your hands back to your knees.
  10. This completes one round. Practice 3 to 5 rounds.


  • Beginners should gradually increase the time they can hold the final position comfortably. Aim for at least 3 minutes with normal breathing. If you’re seeking to calm anger and nerves, extend the time to 10 minutes while maintaining normal breathing.


  • Physical: Focus on the pressure of your abdomen against your thighs in the final position. Pay attention to the alignment of your arms, neck, and head during the movement. Synchronize your breath with the physical movement.
  • Spiritual: Direct awareness to Manipura or Swadhisthana Chakra in the final position.


  • Avoid this pose if you have very high blood pressure, a slipped disc, or suffer from vertigo.


  • Stretches and strengthens the back muscles, helping to separate vertebrae and relieve pressure on discs.
  • Can alleviate certain forms of backache by releasing pressure on nerve connections emanating from the spinal cord.
  • Encourages proper positioning of spinal discs.
  • Regulates the functioning of the adrenal glands.
  • Tones pelvic muscles and sciatic nerves.
  • Beneficial for both male and female reproductive organs.
  • Helps relieve constipation.


Shashankasana is a gentle forward bending pose that aids in back health, spinal flexibility, and relaxation. It supports both physical and mental well-being.

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