Sasankasana - The Hare Pose

Yoga Exercises > Yoga Asanas or Poses > Sasankasana - The Hare Pose

"Sasanka" means 'hare' in Sanskrit. The final body posture in this asana looks like a leaping hare.

Sasankasana
 

 

Sequence:

  1. Assume Vajrasana.
  2. The knees should be together on the ground.
  3. The body should be resting on the heels.
  4. The soles of the feet should be turned outwards.
  5. Inhale slowly and raise both your arms straight above your head.
  6. Turn the palms outward and ensure that the inside of the arms is touching the ears.
  7. Lean back as much as you can.
  8. Exhale and gradually bend the trunk and pelvis forward. While doing this the inside of the arms should keep touching the ears and you should remain seated at all times.
  9. Keep bringing your head and arms down until the arms touch the floor.
  10. Move the palms forward along the floor to the maximum limit.
  11. The palms should be together and abdomen should be pressing on the thighs.
  12. Hold your breath and maintain this posture as long as you comfortably can.
  13. Inhale and return to the starting posture in the reverse order, keeping the inside of the arms touching the ears and remaining seated.
 

 

Benefits:

  • Sasankasana helps get a toned abdomen.
  • The upper back, shoulders and arms are stretched.
  • The yoga pose can relieve spinal problems.
  • Slipped disc can be cured with practice of this yoga pose.
  • Knees and ankles attain strength.
  • Drooping shoulders can be treated thereby correcting one's posture.
 
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