Asana #6: Shashankasana (Hare pose)

After the Tadasana (Mountain pose), Katichakrasana (Standing Spinal Twist), Trikonasana (Triangle pose), Ashvasthasana and Bhujangasana (Cobra pose), this is the sixth asana in our selected progression.

How it’s done

Kneel on the floor/ground with knees close together. Bring the toes together, separate the heels and slowly sit on your heels. Inhale and raise your arms above your head, keeping them straight and shoulder-width apart.  Now, exhale and bend the trunk of your body forward from the hips, keeping the arms and head straight and in line with the trunk. In the final position, the hands and forehead should rest on the floor/ground in front of the knees.

Caution: The asana should not be performed by people suffering from very high blood pressure, slipped disc or vertigo.

The video below provides a demonstration:

Interesting asana facts

• Stretches and strengthens the back muscles
• Separates the individual vertebrae from each other, releasing pressure on the discs and helps them in resuming their correct position
• Regulates the functioning of the adrenal glands
• Regular practice relieves constipation
• Beneficial for both the male and female reproductive organs
• Induces a deep sense of relaxation

Read also: Yoga Day Countdown Day #6: bhujangasana

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