Health Benefits of Shashankasana

Shashankasana, or bunny yoga pose, is a forward bend pose that gently stretches the entire spine, lower back and upper torso. The final position of this pose resembles a rabbit, which is why it is also known as a bunny or rabbit yoga pose.

Practising this yoga pose helps bring mental peace and declutter your mind. Moreover, it helps strengthen your spine by lengthening the space between vertebrae. There are several other benefits of this pose, which will be discussed further.

-Shashankasana Benefits for Blood Circulation

The rabbit pose benefits in maintaining healthy blood circulation in the body. While performing this pose, the blood flows to the brain and eyes, which activates the healthy functioning of these organs. Moreover, regular practice of the yoga pose keeps the blood moving in all body parts.

-Shashankasana Benefits for Weight Issues

People suffering from obesity or other weight-related issues may benefit from the regular practice of yoga. Including the Shashankasana yoga pose in the routine can help with significant weight loss. However, if you face severe issues, it is better to consult with professionals for the right treatment and prescriptions.

-Shashankasana Benefits for Digestive Disorders

As per the studies, performing rabbit breathing yoga benefits in relieving digestive disorders. The final position of this yoga pose massages the lower abdomen and helps activate organs in the lower abdomen, thus releasing pressure. However, if you have a severe case of IBS (Irritable Bowel Syndrome), then it is suggested that you visit a doctor and get proper treatment.

-Shashankasana Benefits for Spinal Nerves

The forward bending position in Shashankasana benefits by stretching the paravertebral postural muscles that support the back. Performing this yoga pose regularly helps open up the intervertebral foramina, which releases pressure from the spinal nerves and helps relax them.

-Shashankasana Benefits for Reproductive System

While performing the Shashankasana yoga pose, you feel pressure on your abdomen. That press creates a massage effect on the reproductive organs of the body and helps in enhancing their functioning. However, it is always suggested to have a doctor’s consultation if you face any reproductive problems.

-Shashankasana Benefits for Muscle Strength

It is well known that engaging in any physical activity helps build muscles and keep your body fit and active. Performing Shashankasana benefits in strengthening postural muscles. Bending and returning to an upright position without support helps stretch the lower back, hips, torso, inner thighs and abdominal muscles.

-Shashankasana Benefits for Diabetes

Studies have shown that practising rabbit pose benefits in keeping Type-2 diabetes in check. The results have shown a decrease in fasting blood glucose levels; however, further studies are required to confirm its exact effect. Moreover, people who have diabetes must check their levels regularly and consult a doctor whenever needed.

-Shashankasana Benefits for Stress and Anxiety

While performing Shashankasana, there is a simultaneous movement of the legs and abdomen, along with a controlled breathing technique. The position helps increase the supply of blood and oxygen to the brain, which helps release stress-busting hormones and relieves the brain of feelings of stress and anxiety.

Step:1 Start by taking the Vajrasana position. Sit with your knees bent and feet flat, resting on the heels.

Step:2 Now, straighten your spine and place your palms on your thighs, just above the knees. Close your eyes, maintain this position and keep your head straight.

Step:3 Next, inhale while raising arms straight above the head, shoulder-width apart.

Step:4 Exhale when you bend the trunk forward from the hips, and keep your arms and head aligned with the trunk.

Step: 5 Now, allow your hands and forehead to rest on the floor in front of your knees. Your arms and forehead may touch the floor simultaneously.

Step: 6 Next, bend your arms slightly, rest your elbows on the floor, and maintain the breath for up to 5 seconds in the final position.

Step: 7 Now inhale and slowly raise your arms and trunk to a vertical position. Your arms and head should be in line with the trunk.

Step: 8 Exhale while lowering arms to knees and one round is completed. Repeat the process for 3 to 5 rounds and gradually increase with practice.

Rabbit Pose Variation-1

In this variation, only the position of your arms will differ. Instead of extending your arms parallelly, keep them over the back and hold the left wrist with the right hand. The variation gives the same effects as Shashankasana but is suggested for people with back pain.

Rabbit Pose Variation-2

Your arm position will also be different in the second variation. Here, you need to keep your fists under the lower abdomen to release pressure from the lower abdominal organs. This variation helps improve the efficiency of your intestines and digestive organs, thus relieving issues like constipation.

Rabbit Pose Variation-3

The third variation is slightly different from the previous two. In this pose, your neck and back curve while the knees-to-hip portion is in a vertical straight line. Moreover, your arms are extended back to your feet.

Rabbit Pose Variation-4

In this variation, if your head does not comfortably reach the floor, make two fists and place one vertically on top of the other. Rest your forehead on this support. The variation provides the same benefits as Shashankasana but is suggested for people with weight issues and high blood pressure.

• If you have had any recent injuries or had shoulder or knee surgery, this pose might cause discomfort.

• Beginners should perform this yoga pose only under the supervision of yoga instructors to avoid any injury or mistakes.

• People suffering from high blood pressure should not perform Shashankasana as it may create pressure on the head and raise blood pressure.

• Avoid trying any other variation without any guidance from the yoga instructor, as it might lead to injuries.

• People suffering from slip discs should also avoid practising Shashankasana to prevent discomfort or injury.

Depression

People suffering from severe cases of depression should not perform Shashankasana as this requires controlled breathing practice, which may trigger anxiety in depression patients. Other yoga asanas might help such patients, but they should be practised after a doctor’s consultation.

Pregnant Women

Women who are pregnant should perform this position under the supervision of a yoga practitioner or should avoid it altogether. Holding the final bunny yoga pose can cause discomfort if they are in their later months of pregnancy.

Vertigo

People who suffer from vertigo should also avoid practising Shashankasana as bending forward and putting their forehead on the ground can trigger a vertigo episode and lead to nausea, vomiting and dizziness in such individuals.

Surgeries

Although Shashankasana benefits by releasing tension from your shoulder and spine, people who have undergone surgery should not perform this yoga pose. Practising this yoga pose with recent surgery wounds can cause trauma to the muscles and bones, leading to discomfort or injuries.

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When done correctly, the Shashankasana pose helps relieve various health and bodily issues, such as diabetes, digestive problems and mental health issues. With the information presented here, you can now incorporate this asana into your exercise routine and reap its benefits. However, remember to take precautions to avoid any discomfort or injuries.

What are the 3 stages of pranayama breathing?

The three stages of pranayama breathing are Puraka (inhalation), Kumbhaka (retention) and Rechaka (exhalation).

What is the other name of Shashankasana?

Some other names of Shashankasana are sasangasana, hare pose, prostration pose and naman pranamasana.

Which mudra is used in pranayama?

The chin mudra is used in pranayama and during meditation to help improve focus and concentration.

Disclaimer: This is a general guide on the health benefits of Shashankasana. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. In case of physical injury or disability, it is advisable to consult a qualified health professional before attempting this activity.