Exercise-53: shashankasana

  • Sit in vajarasana.
    Place your hands on the knees.
  • Inhale and raise your arms in a vertical position above your head.
  • Exhale while bending your trunk forward keeping your arms in line with the trunk.
  • Rest your hands and forehead on the floor in front of the body.
  • Retain your breath for a short time in the final position.
  • While inhaling return to the starting position when trunk and arms are vertical.
  • Repeat 10 times.



Normal or slow deep breathing may be practiced in prostrate position to prolong the asana.
Concentration- On breathing.




  • Tones the pelvic muscles, relaxes the sciatic neves andcregulates the functioning of the adrenal glands relieving sciatica, constipation and anger.
  • Benefits women with underdeveloped pelvis.
  • Removes sexual disorders in general.



Shashankasana- variation-1
Hold the right wrist with the left hand behind the back and perform the asana as above.
Shashankasana- variation-2
Hold the fists in the lower portion of the abdomen and perform the asana.



Meditative Postures are good for our mind

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