Shashangasana (Hare Pose)

By : Tashia Anderson | : 15 September, 2020
Shashangasana (Hare Pose)

Shashangasana (Hare Pose)


Etymology and Origins of Shashangasana

This Sanskrit name Shashangasana is also called Hare Pose in English. In Sanskrit ‘Shashanga’ means the nice animal ‘Hare”, and ‘Asana’ means Yoga pose. Indian saints developed it more than 2500 years ago. It is a relatively tougher pose. The present author practiced it for many years since primary school days.


How to do Shashangasana?


Step by Step Instructions of Shashangasana

  • You should sit on Vajrasana position 1st, that is, on your heels on a Yoga mat, or soft bed such that the two knees are extended in your front.

  • Your hips are rested on your heels.

  • Now hold the heels with respective hands, raise your body from heels, bend forward, go on exhaling completely, and put your head in front of the knees on the ground such that your backbone or spine bent in front.

  • Now your head top touches the Yoga mat.

  • Stay in such position for 10 seconds depending on your comfort, without taking breath, you are with exhaled lungs now.

  • Then slowly return to the original position with continuous inhalation in slow motion.

  • Remain in normal position for 15 seconds at least. Then repeat the performance for 4 to 5 times. Please do not deviate from the above process.

  • When you will be habituated to this Asana, you can increase your retaining time beyond 10 seconds.


Benefits of Shashangasana


Anatomical Focus & Disease Control

  • It is a highly beneficial Yoga for many reasons.

  • It strengthens the nerves and muscles of your spine.

  • Spine is the backbone of your physical and mental health.

  • This Yoga strengthens your nervous system which is responsible for Kundalini arousing and fertility of brain.

  • It also keeps up your appetite strong.

  • It also increases your height and maintains youth.

  • Finally, it helps significantly in strengthening your Thyroid, Pituitary and Tonsil glands. As a result, your internal functioning will remain smooth.


Benefits for Girls & Women

  • Girls and women remain healthy and young for long period by practicing this Asana.

  • Their belly fats are also reduced.

  • This Yoga increases blood circulation in the brain so that intelligence of school girls gets augmented.

  • Girls and women become physically flexible and hence beautiful by doing this Yoga.



  • It is generally not suggested for people over 50 years, unless you are exceptionally flexible.

  • There are examples of people doing it above 50 years because they have practicing it for many decades.

  • Girls and women should avoid this Yoga during their menstrual cycle and pregnancy period.


Image Source: Yogic Therapy -- Srimat Swami Shivananda Saraswati

About the author:

Tashia Anderson
Tashia Anderson
Yoga Expert
She has been wholeheartedly devoted to Yoga, Meditation, and Pranayama. She has written...

Paschimottanasana (Seated Forward Bend)

12 September, 2020 | : Tashia Anderson

Shashangasana (Hare Pose)

15 September, 2020 | : Tashia Anderson

Padahastasana (The Whole-Body Stretch)

02 November, 2020 | : Tashia Anderson

Moolabandha Mudra (Anal Nerve Control)

05 October, 2020 | : Tashia Anderson