Sit in vajrasana, placing the palms on the thighs just above the
knees.
Close the eyes and relax, keeping the spine and head straight. While 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 forehead 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 hands to the knees.
This is one round.
Practise 3 to 5 rounds.
Awareness
Physical – in the final position, on the pressure of the abdomen against the thighs; on the alignment of arms, neck and head moving into and out of the asana; on the breath synchronized with the physical movement.
Spiritual – on manipura or swadhisthana chakra in the final position.
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 with normal breathing. Those who wish to calm anger and frayed nerves should further increase the time to 10 minutes, breathing normally.
Precautions
Not to be performed by people with very high blood pressure, slipped disc or those who suffer from vertigo.
Benefits
This asana stretches and strengthens 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 squeezed by these discs, giving rise to various forms of backache.
This posture helps to relieve this problem in some cases and encourages the discs to resume their correct position. It also regulates the functioning of the adrenal glands. It tones the pelvic muscles and the sciatic nerves and is beneficial for both the male and female reproductive organs. Regular practice relieves constipation.
Notes
The Sanskrit word shashank means ‘moon’. It is derived from two words: shash meaning ‘hare’ and ank meaning ‘lap’. People in India have seen the dark patches on the full moon as resembling the shape of a hare with the moon in its lap. Furthermore, the moon symbolizes peace and calm; it emits soothing and tranquillizing vibrations. Shashankasana has a similar calming and cooling effect. More simply, it is the position frequently adopted by hares and rabbits.