Benefits of Shashankasana (Rabbit Pose) and How to Do It

Shashankasana, or Rabbit Pose, is a gentle yet powerful yoga posture that offers a wealth of benefits for both the body and mind. This pose, named after the serene moon and the tranquil hare, embodies a sense of calmness and relaxation. By incorporating Shashankasana into your yoga practice, you can experience improved flexibility, enhanced overall well-being, and a profound sense of inner peace. Whether you are an experienced practitioner or new to yoga, this pose can bring about positive changes in your physical and emotional state, making it a valuable addition to your routine.

What is Shashankasana (Rabbit pose)?

Shashankasana is a seated forward bend that combines elements of relaxation and gentle stretching. The name ‘Shashankasana’ is derived from Sanskrit, with ‘Shasha’ meaning hare or rabbit, ‘Ank’ meaning lap, and ‘Asana’ meaning pose. This posture resembles a hare resting in a lap-like position, hence its name. 

How to Do Shanshankasana?

To perform Shashankasana, follow these steps:

• Begin in Vajrasana by sitting on your heels with your knees, thighs, and ankles together.
• Grasp your heels with the back of your hands facing outward, thumbs on the outer edges of your feet, and fingers on the inner arches.
• Engage your core muscles by lifting your navel in and up towards your spine.
• Round your spine, bringing the crown of your head towards the ground and your forehead towards your knees, tucking your chin.
• Lift your hips and buttocks off your heels, rolling forward until your arms are straight.
• Deepen the pose by pulling on your heels as you inhale and round deeper into the posture. Exhale and bend forward, engaging your core to support the stretch.
• Release the grasp of your heels and come back to a seated position, inhaling as you rise.

Practising Shashankasana regularly can lead to several interesting benefits for your body and mind.

Do you know?

Shashankasana, named after the Sanskrit word for rabbit, symbolises qualities such as alertness, agility, and flexibility. This pose offers numerous benefits, including stimulating the thyroid gland, promoting digestion, and relieving stress and tension. Practising the rabbit pose can also improve spinal flexibility, reduce lower back stiffness, and enhance mental well-being by managing anxiety and reducing fear and despair. Moreover, Shashankasana serves as an excellent counterpose to deep backbends, helping lengthen and stretch the space between the vertebrae, ultimately leading to a healthier spine.

Health Benefits of Shashankasana (Rabbit Pose)

Shashankasana offers a multitude of benefits for both physical and mental well-being.  Let’s explore the various health benefits of Shashankasana in detail.

1. Benefits of Shashankasana for Heart

By promoting relaxation and stimulating the parasympathetic nervous system, Shashankasana may help lower blood pressure and heart rate. This stress-reducing effect supports cardiovascular health.

Note: Direct influence on arteries and veins as claimed is not medically verified, but stress management itself is a known protective factor for heart health.

2. Benefits of Shashankasana for Weight Management

The forward bend massages the abdominal region, stimulating digestion and potentially supporting metabolic efficiency.

However, please note that while it may support weight loss when combined with healthy lifestyle habits, it is not a standalone method for fat loss or targeting specific fat regions.

3. Benefits of Shashankasana for Sciatica

Shashankasana is advantageous for individuals suffering from sciatica due to its ability to stretch and tone the pelvic muscles and back. The gentle stretch of the spine may ease tension in the lower back and pelvic region, potentially relieving sciatic nerve pressure.

It can be particularly helpful when combined with physical therapy or under the guidance of a yoga therapist.

4. Benefits of Shashankasana for Digestive Disorders

The abdominal compression in Shashankasana may help:

• Stimulate intestinal motility
• Reduce bloating and gas
• Enhance digestive enzyme secretion

This is backed by anecdotal yoga reports and traditional beliefs, although more high-quality studies are needed.

5. Benefits of Shashankasana for Mental Health

Shashankasana has noteworthy benefits for mental well-being. The pose helps manage anxiety, reduce fear and phobia, and alleviate symptoms of depression and insomnia. It promotes mental peace, allowing practitioners to let go of grudges and resentments. The deep forward bend also improves blood flow to the brain, enhancing concentration, focus, and memory power.

6. Benefits of Shashankasana for Diabetes

Shashankasana is said to stimulate glands like the pancreas and thyroid, which play a role in metabolic function.

However, direct evidence linking this pose to improved glycaemic control is limited. It can be part of a supportive regimen but not a replacement for medical diabetes care.

7. Benefits of Shashankasana Lowering Cholesterol

By encouraging stress reduction and digestion, Shashankasana may support a healthier lipid profile over time.

No direct data confirm that it lowers cholesterol, so this should be interpreted as a supportive, indirect benefit.

8. Benefits of Shashankasana for Anger Management

Shashankasana helps in managing anger and stress by promoting relaxation and reducing emotional clutter. The pose encourages introspection and a sense of calm, allowing practitioners to release negative emotions and cultivate a more balanced state of mind. Regular practice can improve emotional regulation and foster a more peaceful disposition.

Risks of Shashankasana

While Shashankasana offers numerous benefits, it is essential to be aware of certain precautions and contraindications to avoid injury or aggravating existing health conditions. 

Despite its gentle nature, Shashankasana is not suitable for everyone. Avoid or modify this pose in the following cases:

• organs

Precaution: Always practise under certified yoga instruction, especially if you’re a beginner or have medical conditions

Conclusion

Shashankasana is a deeply restorative yoga posture offering a wide spectrum of mental and physical health benefits. From improving spinal flexibility to promoting digestion and easing emotional tension, it is a valuable tool in a holistic wellness routine.

While some of its benefits—such as stimulation of glands or targeted weight loss—require more scientific validation, its core offerings of relaxation, mental clarity, and flexibility are well-aligned with modern stress management principles.

With mindful practice and appropriate modifications, Shashankasana can become a calming sanctuary in your day, reflecting the peaceful stillness of the moon it is named after.

Frequently Asked Questions (FAQs)

References

• Ghanekar, A. (2014). Evidence for yoga in the management and prevention of diabetes. AADE in Practice, 2(3), 32–39. https://doi.org/10.1177/232516031452993
• Alteration in Anthropometric Measurements before and After Yogic Exercises in Patients of Hypertension with Obesity Shrirang Holkar , Surinder Makhija. https://www.ijhsr.org/IJHSR_Vol.5_Issue.4_April2015/27.pdf
• Managing Anxiety among Postmenopausal Women through Yoga Anil Kothari https://ijip.in/wp-content/uploads/2021/04/18.01.004.20210902.pdf