Shashankasana
(Hare Pose)

 

Relieving tension within the upper back and neck, this yoga pose also massages the digestive organs and stimulates the energies of the manipura and Svadhishthana Chakra. Tip: Keep the chin in towards the chest to relieve stress from the neck muscles!

Hare Pose - Shashankasana



Benefits


Hare may be used as a preparation for the Headstand or Half Headstand.
This gently stretches the neck, spine, shoulders, and opens the hips.

Contraindications/Cautions


Neck or Spine Injury

Migraine

Detached Retina

Performing the Asana


From Childs Pose, grasp both shins with the palms of the hands. Inhale and slowly roll forward, bringing the crown of the head to meet the floor. Tuck the chin in towards the chest to fully elongate the spine.

Hold for a few breaths, concentrating on rounding the spine and pulling the bellybutton upwards and inwards. To gently release, rolling back into the Childs Pose with an exhalation. Slowly return to a sitting posture as you inhale to stack the spine.

Anatomical Focus


Core

Spine

Neck

Therapeutic Applications


Stress Relief

Lung/Breathing Capacity

Modify Your Practice


For greater support, you may interlock your fingers together (as in the Headstand Half Position for Headstand Preparation) and place them on the ground in front of you. Your weight will rest evenly among your shins and feet and forearms and sides of the hands. As you roll into Hare Posture, bring the crown of the head into the cup of your fingers and press the shoulder blades down and away from the ears. Continue to lengthen the spine, rounding through the very tip to the tail bone.

Complimentary Yoga Pose


Dhanurasana (Bow Bend Posture)
Vajrasana (Cat Stretch Pose)
Setu Bandha Sarvangasana (Bridge Pose)

Tips for Beginners


Practice this pose only once comfortable in the Headstand Half Posture.