How to do Shashankasana (steps and procedure) rabbit pose for beginners.


There are some asanas in yoga, by doing which we feel a sense of humility, peace and enthusiasm and if someone is doing it, then just by looking at them these feelings start coming in us and one such posture is Shashankasana.

We start doing this asana well within a few days of practice and if we said in easy language then it is very easy to do.

Although this posture has many effects on our body, as a result of which our body gets many benefits of Shashankasana. We also know this posture in English as Rabbit Pose because in this position the shape of our body looks like that of a rabbit.

So let us know how we can do this asana and at the same time we will try to know how we can do this asana easily.

How to do Shashankasana (steps and procedure)?

If you want to do this asana correctly and easily, then you should read all the Shashankasana steps carefully given below. The practice of this asana not only affects our physical but also mental state.

With its practice, we feel peace and if it is said that by doing Shashankasana, a person can reduce the stress of his whole day, then that too will not be wrong. So because this asana is so beneficial, only then we are asking you to read all its steps carefully.

Steps of Shashankasana:-

1. First of all, to do this pose, you sit in the position of Vajrasana by laying a mat on a flat surface.

2. After sitting in the position of Vajrasana, now straighten your shoulders, neck and back.

3. Then you keep a distance between your knees equal to your shoulders and can be kept a little higher than the shoulders.

4. Now place the palms of both your hands in between the knees.

5. Now you take a long deep breath and leave it outside the body and now inhale again and while exhaling, while dragging the palms of your hands forward, tilt the body down from the front.

6. Keep pulling the fingers of your hands completely forward and touch your chin with the ground and try to touch the chest with the ground.

7. In the beginning, you may not be able to touch your chest with the ground, but when you practice this asana regularly and practice Ardha Kurmasana along with it, then you will be able to touch your chest with the ground within a few days.

8. With the help of fingers, we will pull our body forward and leave our back and thigh stable.

9. And now like this keep your body stable in this posture and feel the bliss.

10. And now keeping hands on the ground, will lift the body with the help of the hands and slowly taking the body back, will come back to the position of Vajrasana.

11. When you are doing this asana and for the time you have kept your body stable in this pose, in both the positions, let your breathing rate move normally.

  • So in this way you can easily practice Shashankasana, if I talk about it, this is a very easy way of rabbit pose, we can do this asana in another way, so let’s discuss about that too.

How to do Shashankasana (steps) with another way?

May be many new practitioners find this method difficult but when you practice the previous method well then this method will also become easy for you.

1. To practice Shashankasana in this manner, you must first sit in the position of Vajrasana.

2. After sitting in Vajrasana, you should straighten your neck, back, waist and shoulders.

3. Now hold the ankles of your feet with your hands (make the good grip on your heels with your hands).

4. Then you touch your chin near the bottom of the throat

5. After that you hold your heels with your hands and slowly bend your body from the front to the bottom and keep your head on the place in front of the knees.

6. Your buttocks should be facing up and your thighs should be straight.

7. Now keep your body stable in this posture for some time till you can easily stabilize your body.

8. And after some time while taking your body back, move the chin from the neck and come back to the normal position.

  • So in this way you can practice the second method of Shashankasana Steps, it is a little difficult, so you should do it only after the first practice mean’s when the first method is practiced well, then start doing it.

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