Hare (Rabbit) Pose - Sasangasana

Hare Pose - YanvaYoga


Shashankasana is also known as the Pose Of The Moon, Rabbit Pose, or Hare Pose. ‘Shashank’ is a Sankrit word that means moon. The moon symbolizes peace and calm; it emits soothing and tranquilising vibrations. It is a seated forward bend yoga pose which is very similar to the Child Pose or Balsana. Shashankasana has a similar calming and cooling effect on an individual. At the same time, it is the position frequently adopted by hares and rabbits.

Step-by-Step Instructions

Step 1
To begin the Hare Pose, start in Thunderbolt pose or Vajrasana. Sit up straight and assume the Vajrasana position. Take a few deep breaths and allow yourself to relax.
Step 2
Prepare by inhaling. As you exhale, place your hands on your heels or ankles, with your palms facing inward and thumbs pointing down.
Step 3
Inhale again and start rounding your spine, bringing the crown of your head down to rest directly in front of your knees on the mat.
Step 4
Lower your chin towards your chest and feel the back of your neck opening up.
Step 5
To fully settle into Sasangasana, lift your hips off your heels and position them above your knees or slightly behind them.
Step 6
Remain in this position and take a few more deep breaths. Rest here for a few rounds of breath.

Benefits and Contraindications


Releases pressure on the spinal discs

Stretches and strengthens the back

Improves reproductive health

Relieves constipation

Refreshes the mind

Relieves fatigue


Knee, neck, spine or shoulder injury

Back or leg pain


Photo poses in different angles

Modifications, Props and Tips

  • Place a bolster under your head in forward bend of Shashankasana in case of stiff back or hip muscles (when hips aren’t elevated enough).
  • To lengthen spine beyond normal limit, do it against fixed bars. Measure a distance from fixed bars so it’s slightly more than your stretched hands in accomplished Shashankasana position. Now, pull it to give your hands and spine a good stretch.

Frequently Asked Questions

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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.