Shashankasana (pose of the moon or hare pose)

Sit in vajrasana, placing the palms on the thighs just above the knees.

Close the eyes and relax, keeping the spine and head straight.

White inhaling, raise the arms above the head, keeping them straight and shoulder width apart.

Exhale while bending the trunk forward from the hips, keeping the arms and head straight and in line with the trunk.

At the end of the movement, the hands and forehead should rest on the floor in front of the knees.

If possible, the arms and foreheads should touch the floor at the same time.

Bend the arms slightly so that they are fully relaxed and let the elbows rest on the floor.

Retain the breath for up to 5 seconds in the final position.

Then, simultaneously inhale and slowly raise the arms and trunk to the vertical position. keep the arms and head in line with the trunk.
Breathe out while lowering the arms to the knees.

This is one round.

Practise 3 to 5 rounds

Duration:

Beginners should slowly increase the length of time in the final position until they are able to hold it comfortably for at least 3 minutes. Those who wish to calm anger and frayed nerves should further increase the time to 10 minutes, breathing normally.

Awareness:

Physical-on the breath synchronised with the physical movement. In the final position, on the pressure of the abdomen against the thighs.

Spiritual-on manipura or swadhisthana  chakra inthe final position.

Contra-indications:

Not to be performed by people with very high blood pressure, slipped isc or those who suffer from vertigo.

Benefits:

This asana stretches the back muscles and separates the individual vertebrae from each other, releasing pressure on the discs. Often nerve connections emanating from the spinal cord are squezzed by these dics, giving rise to various forms of backache. This posture helps to relieve this problem and encourages the discs to resume their correct poisition. It also regulates the functioning of the adrenal glands. It tones the pelvic muscles and the sciatic nerves and is beneficial for women who have an underdeveloped pelvis. it helps to alleviate disorders of both the male and female reproductive organs. Regular practice relieves constipation. When practised with ujjayi pranayama in the final position, it helps to eliminate anger and is very cooling for the brain.

From Shyam