Shashankasana (Rabbit Pose)


  • From sitting position come in Vajrasana.
  • After exhalation stretches hands back and Grab heels with thumbs on the outside, fingers on the inside.

  • Now exhale and bend forward, as the head will be on the ground near to knees.

  • Inhale and lift the hips up. Press the forehead as close to the knees as possible.

  • Hold the position for 20 secs to 4 min as per capacity.

  • Release and repeat 2-3 times.

Beginners Tip

  • Place a folded blanket under the knees and head to protect them from pressure and stress.
  • Don’t push head towards knees.

Releasing Procedure

  • Inhale, release hands. The seat on heals, raise head and come in Vajrasana position and relax.

Precautions and Contraindications

  • Recent or chronic injury to the knees, neck, spine or shoulders.

Benefits of Shashankasana

  • Rabbit Pose stretches back, arms, shoulders, and spine.
  • Increase elasticity of the spine.

  • It increases blood supply to the brain, the nervous system receives better nourishment.

  • It stimulates digestion, circulation and endocrine systems.

  • It improves posture and immunity.

  • Rabbit Pose refresh brain. It relieves mental fatigue, insomnia, and depression. It also improves memory and focus.

  • Stimulates the abdomen organs, improve digestion, relieve sexual disorders.

Preparatory Poses

  • Adho Mukha Svanasana
  • Konasana

  • Virasana

Follow-up Poses

  • Ushtrasana
  • Kapotasana (Pigeon Pose)