Shashankasana for a Healthy Spine & Calm Mind (Lesson 3: Topic 2 - Asana)

YOUTUBE VIDEO

*** I had originally had a different video here which didn't have the best sound quality. I have now edited the video. However, if you are an email subscriber you may still be stuck with that older version. Please watch the video from your web browser or from the link (YOUTUBE VIDEO) above if you'd like to view the better video. ***

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In the previous lesson (Lesson 3: Topic 1), through guidance from Swami Satyananda, I shared with you the practice of Simha Kriya with the hopes that you might allow yourself one go at it for fun's sake. In this lesson, we enter the world of asana and practice once again with a new pose that might just feel familiar, Shashankasana. 

And, as always, please consider reading this blog from the web instead of the emailed version. The photo and video elements I've included below don't always display well in the emailed version. Love to you all. ~ Ashley

In today's Kriya Yoga Blog post, I've included the following bits of yoga guidance: 

• A YouTube Video | In the above video, I lead you through the practice of shashankasana and include three additional variations of the asana. I also explain the benefits of the asana and offer tips on how to avoid common mistakes. I highly recommend you try this asana!!! It has an immediate energetic effect on the body. Not only does it strengthen your back muscles, create space between your vertebrae, calm you and dissolve tension, but it also massages the adrenal glands and relieves abdominal disorders such as constipation and flatulence. It is even helpful in reducing the pain from various types of headaches. However, if you have high blood pressure or vertigo, please take caution when practicing this asana. 
• Asana Description | I have basically written what Swami Satyananda recommends when it comes to the technique of this asana, but I have taken the liberty of correcting grammar errors and sentences that were a bit confusing or vague for a practitioner. 
• Pictures of Pages from the Book | Some of us prefer to download the pages from the book and read them on our own. If you're that person, those are here for you. 
• Pictures of the Asana | If my video isn't good enough for you (I accidentally recorded it in portrait mode!!), I have included photos from the text of the asana for reference.
• Links | I have a rich website with many pages of all kinds of offerings. I am including a link here today to remind you of what I offer and to invite you to contact me in the event you'd like to practice yoga together virtually, in person, or receive personalized yoga therapy if you are experiencing illness or injury.
• A Quick Survey | Are you receiving this blog in your email box too often, not often enough, or just right? Please let me know 💜

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When you build new habits
you are creating a new life.
~ Yung Pueblo

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SHASHANKASANA
(Pose of the Moon or Hare Pose)

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The Sanskrit word shashank means 'moon' - hence the name of the asana. It is also commonly called the hare pose because, in the final position, it imitates a bounding hare.

One often wonders why it is called the moon pose, for it does not appear to have any obvious connection or resemblance to the moon. However, the reason is simple. The word shashank is derived from the two words shash, which means 'hare', and ank, which means 'lap.' Why? Because it is said that the dark patches on a full moon resemble the shape of a hare with the moon in its lap. I leave this to the reader's imagination. 

There is another reason for the name the moon pose. The moon symbolizes calmness and peace. It emits soothing vibrations, and who among us has not felt tranquillity when gazing at the moon? Shashankasana is a beautiful practice for dissolving even the most overwhelming anger.

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Basic Technique

• Place a blanket or thin rug on the floor. Sit in vajrasana
• Place the hands on the knees and comfortably straighten the back
• Relax the whole body
• Close the eyes. Inhale and, at the same time, slowly raise the arms, keeping them straight
• The inhalation and movement should be slow
• At the end of inhalation, the arms should be vertically above the head; those who wish can move their arms a little further behind the head, accentuating the stretch of the chest
• Slowly exhale and bend forwards
• The arms, trunk, and head should remain in one line
• At the end of exhalation the forehead and arms should rest on the floor in front of the knees (see picture)
• Those who find this impossible should lean forward as far as is comfortable
• Relax the whole body taking care that the arms are fully relaxed
• Breathe slowly and deeply
• Be aware of the breath and the rhythmical pressure of the abdomen against the thighs
• Breathing in, feel the abdomen rising against the thighs
• Breathing out, feel the abdomen moving away from the thighs
• This is the final position. Stay in the final position for a comfortable length of time (3 minutes is recommended)
• Then inhale and raise the trunk and arms to the vertical position
• Slowly exhale and lower the arms and return to the starting position​

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Breathing, Awareness, and Duration

Inhale while raising the arms from the starting position. Exhale while lowering the arms and trunk to the final pose: Breathing should be deep and slow in the final position. Inhale while raising the arms and trunk. Exhale while returning to the starting position. The breath should be synchronized with the physical movements.

One should be aware throughout the practice. While moving from the starting position to the final pose and when returning to the starting position, be fully aware of the breath and movement. In the final position, be mindful of your breath.

Beginners should slowly increase the duration of the final pose until they can comfortably hold it for about three minutes. Those who wish to calm their anger and frayed nerves should especially increase the time spent in the final position.

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Mistakes to Avoid

Many people fail to keep their head, arms, and trunk in one straight line when lowering themselves to the final position. If possible, the arms and forehead should touch the floor at about the same time. The head, arms, and trunk should also remain in one line when raising the body from the final pose. Often the arms are kept straight in the final pose. This is incorrect, for it means that the body is not fully relaxed.

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Benefits

Shashankasana is a reasonably simple asana, yet it gives many benefits. Most people have very stiff backs. Shashankasana stretches the back muscles and separates the individual vertebrae from each other. This releases pressure on the discs that keep the vertebrae apart. These discs often squeeze nerve connections emanating from the spinal cord, giving rise to various forms of backache and sciatica. The separation of the discs during shashankasana helps to relieve these pains and encourages the discs to resume their correct locations. In addition, the stretch imparted to the back muscles removes sluggish and depleted blood. On completing the asana, fresh blood is soaked up into the muscles in the same way that water is absorbed by a sponge. This regenerates both the back muscles and the all-important spinal nerves.

Furthermore, deep breathing in the final position applies a gentle yet powerful massage to the abdominal organs. As such, this asana is beneficial in helping to remove and prevent various abdominal disorders, such as constipation and indigestion. This asana tones the pelvic organs and is found helpful in alleviating sexual disorders. Women will find this asana advantageous.

Lastly, all of us become angry. It takes a mere second to feel anger but far longer to regain normality. Deep and slow breathing helps to calm anger. Shashankasana induces this and quickly brings about relaxation. Breath awareness accentuates this process by withdrawing our thoughts away from the cause of our anger. The by-product of emotional upsets, such as anger, is the over-stimulation of the adrenal glands. These two glands inject adrenalin directly into the bloodstream, causing overactivity of bodily functions and stress. Shashankasana regulates the adrenal glands, helping to bring about a relaxed mind and body. This is a very comfortable asana. In fact, it is so comfortable that we know of some people who can sleep in this pose and often do.

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Variations of Shashankasana

There are other forms of shashankasana. The most useful are the following:

​Variation 1

• Take the same starting position as the basic technique - vajrasana
• Hold the arms behind the back and clasp the right wrist with the left hand
• Relax the whole body and close the eyes
• Exhale and slowly bend forwards until the forehead touches or is near the ground
• Repeat the same procedure as already described for the final position of the basic technique
• After some time, slowly raise the trunk while inhaling and return to the starting position
• Note: Apart from the technique, all other details are essentially the same as given for the basic form of shashankasana

Variation 2

• This variation is very much the same as variation 1
• Instead of holding the arms behind the back, the fists are placed in front of the soft portion of the abdomen just below the navel
• The knuckles point towards and touch each other
• One now bends forward and performs the same technique described for variation 1
• Note: This alternative method intensifies the massage imparted to the abdominal organs in the final pose. It is particularly recommended for relieving abdominal ailments such as constipation and flatulence. Apart from this particular characteristic, this variation gives all the benefits of the basic shashankasana.

Variation 3: Pranamasana (Bowing Pose)

• Sit in vajrasana. Grasp the lower part of the calves just above the ankles with your hands
• Bend forwards and place the crown of your head on the floor in front of your knees
• Your head should rest on a folded blanket or a yoga mat
• Raise your buttocks until the thighs are as vertical as is comfortable
• Breathe normally and with awareness
• This is the final pose. Remain in this position for a comfortable length of time
• Note: This variation particularly directs an extra supply of blood to the brain. As such, it helps remove tiredness and mental fatigue, and certain types of headaches. People who suffer from high blood pressure or vertigo should practice with caution.

Pranamasana (Bowing Pose)

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Lesson 3: Topic 2
Pages from the Book

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LINKS TO MY OFFERINGS

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• Yoga Therapy
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• Cost for Yoga Classes (and ways to support my research)

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Works Cited:
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013.