Sasasana (Hare Posture)

Hare Posture (Initial)

This asana is an imitation of certain peculiar postures of a hare, and hence the name.('Sasam' in Sanskrit means Hare). Some people call it Shashankasana.

                                              Hare Posture (Final)

How to do:-

Sit in Vajrasana (Thunderbolt). (Please see http://yogiuncle.blogspot.in). The body should be straight. Extend both hands and place the palms covering the knees on either side. Sit and breathe normally. Now take the hands out and join the palms together as if in prayer and lift them over the head. (See Picture)

Take a deep breath. Next step, releasing breath bend the whole body and hands forward till the forehead touches the mat. Care must be taken that the hips do not lift up from the mat as you bend. (There will be a natural tendency for the hips to lift up.) Extend the hands straight forward and spread the palms on the mat, as in the picture. Remain for 2-3 seconds.

Inhale and lift the body and the hands up and come to the former position. Down the hands and place the palms on knees as before. Now one Sasasana is complete. Breath normal two three times and repeat. Do this 5 times in the beginning. After that do 6-8 times.

The beginners might find it a bit difficult to bend the body and touch the forehead on the mat. Do not try to touch the forehead forcefully. Let it go so far it reaches without feeling any difficulty. After a few days practice the body will get enough flexibility and you can do the asana very well.

Benefits:-

This asana is reputed as one which regulates the secretion of the Adrenal Glands. A person  whose the Adrenal secretion is irregular will  always be fretful, stressed and emotional. This Asana therefore makes you calm, pleasant and less irritable.

The Back bone, back muscles and hip become more flexible. People who practise this asana regularly can walk long distance with perfect ease. Neck and shoulder pains vanish after a few days practice.