Hatha YogaHare Pose
Śaśāṅkāsana
Shashankasana, or Hare Pose, is classed as a resting pose in the app. You sit on your heels, lower your torso onto your thighs and stretch your arms far forward with your palms together. It looks a lot like Child's Pose, but straight arms make it more active: it lengthens not only your lower back but also your shoulders and sides.
Two sequences in the app include Hare, and both give it 45 seconds.
How to do it
- EnterSitting on your heels, exhale and lower your belly onto your thighs. Stretch your straight arms far forward and bring your palms together. Rest your forehead on the mat.
- HoldYour hips reach toward your heels and your joined palms reach forward, arms straight, spine lengthening in a smooth arc. Relax your neck and shoulders. If your hips lift off your heels, widen your knees a little.
- ExitInhale, smoothly lift your torso and sit back on your heels.
More detail
Before you fold, sit up tall on your heels as in Thunderbolt Pose. Lower slowly, keeping your buttocks on your heels for as long as you can. Your arms reach forward from your shoulder blades, palms pressed together, elbows hovering.
If your shoulders struggle, take your arms shoulder-width apart. Sensitive knees appreciate a folded blanket underneath, and if the tops of your feet feel the pressure, tuck a rolled towel under your ankles.
Benefits
Stretches the back and shoulders, calms the nervous system, and counters backbends.
The pose gently lengthens your back, shoulders and lats, and slow breathing into your back helps you settle. After backbends Hare returns your spine to neutral: in the Deep Backbend sequence it comes right after King Cobra.
Cautions
- Knee injuries
- Pregnancy — widen your knees
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Common mistakes
- Hips lifting off your heels so your weight shifts into your arms. Widen your knees a little or fold less deeply.
- Shoulders squeezed up by your ears. Reach your arms forward and let your shoulder blades slide toward your hips.
- Forehead not reaching the mat, leaving your neck tense. Rest your forehead on a block.
- Popping up abruptly. Rise on an inhale, without rushing.
Modifications & variations
Where it appears
- Low-Energy Day 14 min · Beginner · voice-guided in the app subscription
- Deep Backbend 35 min · Advanced · voice-guided in the app subscription
Similar poses
Questions
How is Hare Pose different from Child's Pose? In Balasana your arms can rest alongside your body, and the pose is completely passive. In Shashankasana your arms are extended and joined, so your shoulders join in and get a stronger stretch.
Why do some people call a different pose Hare? Some schools use the name for a fold with the crown of the head on the floor and the hands holding the heels. In the app, Hare is done with straight arms out in front and your forehead on the mat.
Can I do Hare Pose during pregnancy or with sore knees? During pregnancy, open your knees wide so your belly has room, and clear your practice with your doctor. With a knee injury, skip the pose.
Updated: