Stretch the hips and upper body, release tension, relieve stress, & more in Hare Pose…
Hare Pose (Shashankasana) – also sometimes known as Bowing Pose – is a calming seated forward bend pose that is often used interchangeably with Child’s Pose, although it is slightly different. This pose offers a gentle stretch for the spine, arms, and shoulders, releases pain and tension in the back muscles, promotes relaxation, enhances mental clarity, and relieves stress.
Traditionally, this pose is believed to help with digestive issues such as IBS, and it is also associated with the Solar Plexus and Third-Eye chakras.
Unlike Child’s Pose, in Hare Pose, the knees are spread wide, allowing the torso to rest forward between the legs, rather than on top of the thighs. While Child’s Pose is sometimes done with the arms by the sides, Hare Pose is typically performed with the arms outstretched. You can place the palms either down on the floor, or pressed together in Prayer mudra.
For those with very limited flexibility, you may wish to rest your forehead on a pillow or bolster to reduce the stretch to the spine. Those with a recent abdominal injury, or recent surgery or injury to the shoulders, back, spinal discs, or knees should avoid this pose.
How to Do Hare Pose:
- Sit in Thunderbolt/Rock Pose, with your knees bent and feet flat on the floor, and your hands resting on your thighs.
- Ensure your spine is erect and your shoulders are relaxed.
- Open your knees wider than shoulder-width apart. This creates space for your torso to slide forward.
- Place your palms on the floor between the space created by your widened knees.
- Exhale and gently slide your hands forward on the floor. Bend your torso forward from the hip level, keeping your head, hands, and spine in a straight line. Lower your torso towards the floor, allowing your forehead and palms to touch the ground.
- Relax and breathe gently and deeply in this position. Close your eyes to aid in relaxation and focus on the sensation of the stretch.
- To release the pose, inhale and use your core muscles to slowly slide your arms back. Return to Thunderbolt/Rock position with your spine erect and arms raised.
- Lower your hands to your thighs and breathe normally. Take a few moments to relax and observe any sensations in your body.
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