How to do Shashankasana (The Rabbit Pose): Steps & Health Benefits


Health benefits of Shashankasana include improving Blood Supply to the Head, Strengthen The Back and Abdominal Muscles, Improves Digestive Health, Strengthen The Spine, Hips and Legs, Enhance Sexual Health, Helps to Reduce Belly Fat

June 1, 2018


Shashankasana is one of the most important and easiest asana in yoga with lots of health benefits. It is also known as The Rabit Pose. The name Shashankasana actually comes from Sanskrit words, where Shashanka means Moon and Asana mean Pose. This asana can be practiced by almost all age groups. 

Shashankasana has lots of health benefits; among that some of the health benefits of Shashankasana include improving Blood Supply to the Head, Strengthen The Back and Abdominal Muscles, Improves Digestive Health, Strengthen The Spine, Hips and Legs, Enhance Sexual Health, Helps to Reduce Belly Fat, Helps to Reduce Belly Fat, Reduces Lower Back Pain and Relieves Stress and Anxiety.

Before we go to do this asana, we should know for whom this Shashankasana is not recommended. Those who are suffering from severe back injury, hip injury, and shoulder injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana. 

How to do Shashankasana (The Rabbit Pose):

  • To start this asana get onto the yoga mat and Sit down on the yoga mat.
  • Now stretch your leg in front and then bend your right leg by your knee and placed your right foot under your right buttock.
  • In the same you bend your left leg by your knee and placed your left foot under your buttock. 
  • This posture is named as Vajrasana in yoga.
  • Sit comfortably in Vajrasana and your palm should be placed on your thigh.
  • As you breathe in, raise your hand straight upwards and stretch it as much as you can.
  • Now breathe out and bend your body forward.
  • Try to touch your nose or chin to the ground and your arm should stretch out on the floor. 
  • Hold on the position.
  • Breathe in and breathe out normally in this position. Hold the position as long as comfortable.
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly get back to the vajrasana position, Spine should be erect and your palm should be placed on your thigh. 
  • Now you can again do this asana again. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, thigh, shoulder and abdominal, but as you practice more you can do this asana more easily.

Health Benefits of Shashankasana (The Rabbit Pose):


Shashankasana Improve Blood Supply to the Head:

Different studies has been proven that regular practice of this Shashankasana on a regular basis can improve blood circulation to the brain because while doing this asana our head is going against the gravity toward, down, which helps to improve the blood flow to the brain that helps in the proper functioning of brain. 

Shashankasana Strengthen The Back and Abdominal Muscles:

The regular practice of Shashankasana will help to keep our back and abdominal muscles strong and healthy, because while doing Shashankasana, our spine is moving upward that helpful to reduce the hunch and squeeze the abdominal muscles . Different studies have been proven that regular practicing of Shashankasana helps to improve the flexibility and elasticity of the spine and abdominal muscles, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Shashankasana Improves Digestive Health:

Different studies have been proven that regular practice of Shashankasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Shashankasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Shashankasana Strengthen The Spine, Hips and Legs:

Different studies have been proven that regular practice of Shashankasana, can stretch your The Spine, Hips and Legs, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Shashankasana helps to prevent injury in The Spine, Hips and Legs.

Shashankasana Enhance Sexual Health:

Practicing of Shashankasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it stretches our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Shashankasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Shashankasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Shashankasana Reduces Lower Back Pain:

Different studies have been proven that, those who are suffering from any perennial back pain, Shashankasana is very beneficial for them because while practicing Shashankasana it create lots of pressure on the spine and it helps to stretch our spine that helps to improve the flexibility of our spine that helps to prevent back pain.

Shashankasana Relieves Stress and Anxiety:

Different studies has been proven that regular practice of this Shashankasana on a regular basis can improve blood circulation to the brain and helps to reduce the stress and anxiety, because while doing this asana our head is going against the gravity toward, down, which helps to improve the blood flow to the brain, this ensure brain get sufficient amount of oxygen and other vital nutrients, this is very beneficial in relieving the stress and anxiety.

Health Benefits of Shashankasana