Shashankasana : Method, Precaution & Benefits || Shashankasana Karne ki vidhi, Savdhaniyan Aur Labh

Shashankasana  is a reducing tension or anxiety posture and a boon for back pain issues. In yoga asanas classification, it comes underneath the forward bend create that stretches the complete spine particularly the lower back, and higher body part gently.

This position is one amongst the best poses of yoga, which may be practiced by anyone notwithstanding age.

You might have practiced Shashankasana typically in an exceedingly post or recovery asanas whereas doing varied back bending or inverted postures like upward bow create or shoulder stand.

The Sanskrit word Shashankasana a combination of 2 words wherever ‘Shashank‘ means that ‘moon’ and ‘asana‘ means that ‘pose’. The moon (Shashank) is a image of peace & calmness, and doing Shashankasana provides a similar therefore it’s additionally referred to as ‘moon pose‘.

Method

• Come into Vajrasana, hand placed on thighs and spine ought to be erect. Open up your knees apart, wider than shoulder-width distance.
• Place your palms on the ground in between the area created by widening the knees.
• With AN exhalation, slide through your hands on the ground and bend your trunk forward from the hip level. Keep your hand, head, and spine in a line.
• Come down and bit the ground from your palms and forehead. Breath gently here. you'll be able to shut the eyes to assist in relaxation sensation.

Inhale and slowly slide your arms back whereas victimization your core muscles. Now, return during a sitting Vajrasana position with arms raised and spine erect.

Further, handily and breathe normally.

Modifications

• Place a bolster underneath your head in forward bend of Shashankasana just in case of stiff back or hip muscles (when hips aren’t elevated enough).
• To lengthen spine on the far side traditional limit, have it off against fastened bars. live a distance from fastened bars therefore it’s slightly over your stretched hands in accomplished Shashankasana position. Now, pull it to provide your hands and spine a decent stretch.
• With very little variation in Shashankasana, it becomes an identical restful cause referred to as the child’s cause (or Balasana). the sole distinction that may be noticed down in Shashankasana and Balasana is:
• In Shashankasana, the hand goes within the forward and palms flat down rest on the ground. On the opposite hand, Balasana follow rest hands backward, next to the hips whereas palm facing upward.

Shashankasana Hands Stretched Back

• Sit in Vajrasana and shut your eyes. Now, grab the writs of your right by the paw behind your back.
• Inhale, and so exhale dead set bend your trunk forward. Let your forehead touches the ground and relaxes there whereas traditional or deep respiratory (Ujjayi Breath).
• Stay within the create as long because it is snug. Now, inhale to come back.

Shashankasana Hands underneath Abdomen

This variation aids in digestion and smart just in case of abdomen pain.

• Sit in Vajrasana and shut your eyes. Now, create a hand from your manus and place it on the lower abdomen.
• Inhale, then exhale to bend forward; this can bit your forehead to the ground. Maintain as long because it is comfy
• Now, come whereas inhale and sit into Vajrasana, Perform few rounds by dynamical hands.

Benefits

• Soothes and relaxes Spinal Nerves – Forward bending in Shashankasana stretches paravertebral bodily property muscles that support your back. It assists within the gap of bone foramina that makes it releases pressure on spinal nerves. it's conjointly useful in redness.

• Beneficial in Irritable Bowels syndrome – Regular follow of Shashankasana will increase the internal organ activity within the practitioners together with the improved parasympathetic activity. Such a change edges in Irritable internal organ syndrome.

• Activate coeliac plexus and sense organ Chakra – Pressure on the abdomen and forehead touching the ground propels the delicate energies through nadis (subtle channels) to those points within the body. this ends up in activation of coeliac plexus Influence of state Chakra (Coeliac Plexus) on Annavaha Srotas (Gastro enteral Tract) and sense organ chakra if performed on a day to day.
• Stretches and Strengthens varied muscles – Bending and returning into the upright position while not hand support intensely stretch lower back, hips, torso, inner thighs, and abdominal muscles. This approach strengthens bodily property muscles.
• Invigorates genital system – Press over the abdomen creates a massaging impact on the fruitful organs; this enhances their functions and rectifies issues. However, it's additionally useful in gynecologic disorders.
• Overcome fat – Shashankasana induces organic process fireplace, which ends up in increased metabolism. This more burns off the surplus fat from the belly, waist, hips, and inner thighs. Thus, overcome fat.
• Reduces stress and anxiety – In Shashankasana, concurrent compression of legs (venous blood) and abdomen (squeezes blood out of spleen, liver) with deep inhalation will increase the blood vessel offer to the center blood vessel Circulation ultimately to the top & neck. It soothes the brain; thus helps to beat stress and anxiety. Also, Shashankasana apply makes our body less possible to reply to Hydrocortone endocrine that may be a sign of a discount in mental state indicators (stress, anxiety, anger, etc).