Health

Benefits of Shashankasana and How to Do it .

05 Dec 2025

Body positions known as asanas can help to stabilise both the body and the psyche. Since the word "shashank" in Shashankasana refers to the moon, it is also known as the moon position. Sasakasana is also known as. Shashankasana is also known as the hare position. Sasaka is the Sanskrit word for hare or rabbit,

and asana denotes posture. This stance makes it appear as though you are sitting like a rabbit. The rounded spine of the rabbit is shown in this stance. Intense forward bending is required for Shashankasana. Your spine, shoulder, and back are being stretched.

How to Do it?

You can perform shashankasana steps in the following way:

First, sit in the vajrasana position (a sitting posture with your knees bent and palms placed on your knees).
Then, spread your knees apart and keep your big toes touching each other.
Inhale gradually and keep your palms between your knees.
Now exhale slowly and bend forward with your arms outstretched. Put your chin on the ground.
Keep both your arms parallel to each other.
Look in the front, keeping your head straight.
Then come up to the vajrasana position.
Come to the dandasana position (extend your legs in front of you and keep your back straight).

1. Benefits of shashankasana for heart

According to a 2015 study by Holkar et al. on 60 participants aged 40 to 60, practising the yoga regimen that includes shashankasana may improve heart health by controlling several heart parameters like blood pressure and heart rate. The outcome hinted at a potential reduction in heart rate and blood pressure. 4 More extensive research is needed to confirm whether shashankasana can improve heart health. Therefore, rather than self-medicating, you should seek medical advice if your blood pressure or heart rate are abnormal.

2. Benefits of shashankasana for weight management

Regularly practising a yoga programme that includes the pose known as shashankasana may aid in managing weight and lowering obesity. A 2015 study by Holkar et al. on 60 participants aged 40 to 60 suggested that BMI may have decreased (body mass index). Body mass index determines whether your weight is healthy based on your height and weight. The study's findings indicated that frequent yoga practise, including shashankasana, may result in a considerable reduction in weight and BMI. 4 To manage your weight, you must, however, speak with a dietitian.

3. Benefits of shashankasana for sciatica

Regularly practising a yoga programme that includes the pose known as shashankasana may aid in managing weight and lowering obesity. A 2015 study by Holkar et al. on 60 participants aged 40 to 60 suggested that BMI may have decreased (body mass index). Body mass index determines whether your weight is healthy based on your height and weight. The study's findings indicated that frequent yoga practise, including shashankasana, may result in a considerable reduction in weight and BMI. 4 To manage your weight, you must, however, speak with a dietitian..

4. Benefits of shashankasana for digestive disorders

Shashankasana is mentioned as having the potential to ease constipation and improve digestion in the book "Yogic Management of Irritable Bowel Syndrome" by the Morarji Desai National Institute of Yoga, Ministry of Yoga, Government of India. Irritable bowel syndrome symptoms may be reduced by certain yoga poses, such as shashankasana (IBS). The intestine and stomach are both impacted by IBS. Stress is one of the IBS reasons. Therefore, shashankasana may aid in the treatment of IBS by reducing stress. Further clinical research is necessary to determine whether shashankasana can treat digestive disorders, though. If you experience any signs of digestive disorders, you must see a doctor..

5. Benefits of shashankasana for mental health

A 2015 study by Kushwah et al. shown that by reducing stress and anxiety, shashankasana may aid to improve mental health. 114 people took part in a study at S-VYASA University in Bangalore, India. Three Indian businesses were represented by the participants: Canara Bank, Oil and Natural Gas Corporation, and Hindustan Aeronautics Limited (HAL). According to the findings, frequent yoga practise that includes shashankasana may help lower stress and enhance mental wellness. However, if you experience any mental health difficulties, you should see a psychiatrist..

6. Benefits of shashankasana for diabetes

According to a 2016 study by Mohammed et al. on 50 patients, the practise of shashankasana may be beneficial for those with type 2 diabetes. The outcome pointed to a drop in fasting blood sugar levels. To confirm the use of shashankasana in the case of diabetes, more research is necessary. You must routinely check your blood sugar levels and notify your doctor if they become abnormal.

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Make healthy food choices

“For good health and disease prevention, avoid ultra-processed foods and eat homemade meals prepared with basic ingredients,”.

Ultra-processed food includes:

Chips.
White bread.
Donuts.
Cookies.
Granola or protein bars.
Breakfast cereals.
Instant oatmeal.
Coffee creamers.
Soda.
Milkshakes.

“Most foods that come in a package have more than five ingredients or have ingredients that you cannot pronounce. Many foods labeled as diet, healthy, sugar-free or fat-free can be bad for you.”

Get your cholesterol checked

When checking your cholesterol, your test results will show your cholesterol levels in milligrams per decilitre. It’s crucial to get your cholesterol checked because your doctor will be able to advise you on how to maintain healthy levels, which in turn lowers your chances of getting heart disease and stroke.