Shashankasana

Beginner

Seated Asanas

Shashankasana

Moon Pose

(sa-shan-ka-sun)

Meaning: shashanka = moon

Preparation

Sit in Vajrasana with both palms on your knees. Keep your neck and spine straight. Adjust the knees, calf muscles, and ankles to avoid leg pain. Inhale, exhale and relax.

Getting into position

Exhale. Inhaling, raise arms. Exhaling, bend forward until your forehead and palms touch the floor. Rest the chest and abdomen on your thighs. Relax your spine, upper torso, and shoulders, keeping your arms and neck straight and relaxed. Rest the buttocks on the heels if possible; otherwise, lift as required for comfort. Hold with normal breathing for 30 or more seconds.

Coming out of position

Exhale. Inhaling, raise your torso upward into Vajrasana. Inhale, exhale and relax.

Tips

  • Avoid lifting buttocks too high from the heels.
  • Keep the arms straight and relaxed to fully stretch the back.

Precautions

Avoid

If you have chronic/serious knee problems. People with chronic/serious neck problems should keep their necks neutral and should not bend during this pose.

Be careful

If you suffer from dizziness, herniated (slipped) disc, high blood pressure, ankle, or heart issues.

Benefits

General

  • Stretches the back and spine.
  • Increases blood flow to the head, brain, and torso.
  • Stimulates the abdominal organs.
  • Relieves stress and anxiety.
  • Improve rounded shoulders.

Therapeutic

Helps to relieve depression or any mental disorder. Beneficial for creating calmness, which soothes the brain as it resembles the fetal position that builds the sense of security and surrender.

Variations

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