Shashanak means “Rabbit” and “Bhujang”, means “Cobra”. The combination in English is called as “Striking Cobra Pose”.
Position : Prone
Type : Dynamic Backward bending
Spiritual Awareness : Swadisthan Chakra
Physical Awareness : Synchronized breathing movements, arch of the back, abdomen, deep abdominal breathing while in Shashankasan, and chest opening while in cobra
Dosha Suitability : Vata and Pita can be benefitted
Introducery Asanas : Shashankasan
- Assume Marjariasana, placing yhe palms flat on the floor beneath the shoulders about half-a-metre apart.
- Move into Shashankasana with the arms outstretched in front of the shoulders.
- Then, without moving the position of the hands, inhale and slowly move the chest forward, sliding it just above the floor until it is in line with the hands.
- Move the chest further forward and then upward, as the arms straighten, and lower the pelvis to the floor.
- Ideally, the nose and chest should just brush the surface of the floor as the body moves forward like the movement of a snake. Do not strain to achieve this.
- Try to bring the hips as near to the floor as possible.
- In the final position, the arms should be straight, the back arched and the head raised as in Bhujangasana. The navel does not touch the floor.
- Hold this position for a few seconds, retaining the breath.
- Exhale, slowly raise the buttocks and move backwards, keeping the arms straight, returning to Shashankasana.
- Do not try to reverse the previous movement but keep the arms straight. This is one round.
- Relax the whole body for a short time before starting another round.
- Practice 5 to 7 seconds.
Note: Hand position should not change throughout the entire practice.
- Tadasan or any forward bending asanas.
Spotlight effects: Arch of the back, abdomen, deep abdominal breathing while in Shashankasan, and chest opening while in cobra.
- Shashank Bhujangasana gives similar benefits to Bhujangasana and Shashankasana. However, the benefits.
- Of the latter postures come from maintaining the final position, whereas Shashank Bhujangasana acts mainly by alternately flexing the spine backward and forward.
- It tones and improves the functioning of the liver, kidneys, and other visceral organs.
- This asana gently tones the female reproductive organs, alleviates menstrual disorders and is an excellent postnatal asana, strengthening and tightening the abdominal and pelvic region.
- It is particularly useful for relieving back pain and general stiffness of the spine as it helps to stimulate and balance all the spinal nerves.
Precautions and Contraindications:
Severe lower back injuries, any recent abdominal surgeries or ankle surgeries.