Know In Details About The Shashankasana Yoga Sequences

Shashankasana Yoga Sequence

Shashankasana is also called ‘Shashak (rabbit) posture‘ because its final posture looks like a rabbit. This asana helps in getting relief from stress and relaxes the whole body. Regardless of age, anyone can do coronation. It stretches the spinal cord and provides relief from back pain. There are many Shashankasana yoga sequences that can provide good mental and physical health if one can practice these Asanas regularly. Let’s know in details about the Shashankasana yoga sequences in this article below:


Level: Intermediate

Type: Stretch, Forward-Bend, Inversion

Position: Sitting

English Name: Rabbit Pose or Hare Pose

Sanskrit Name: Shashankasana or the Sasangasana (शशांकासन)

Shashankasana Yoga Sequence

Shashankasana Yoga Sequence:

As we already know what Shashankasana is, let’s now know what the Shashankasana yoga sequences are. There are too many Shashankasana yoga sequences available. See the list below to get a brief idea regarding the Shashankasana yoga sequences:

List of Shashankasana Yoga Sequence:

  1. Night-time Yoga Sequence
  2. Neck Yoga Sequence For Relieving Stiffness
  3. Bikram Hot Yoga Sequence
  4. Seasonal Yoga Sequence
  1. Night-time Yoga Sequence:

Night-time yoga implies it is an ideal opportunity to make inquiries identified with your day whether the fundamental standards of Yama and Niyama were pursued, in the event that one was consistent with their inner voice with words, deeds, and thoughts.

Regardless of the yoga practice done amid the day, one should habitually make this grouping of evening time yoga as a custom to remain grounded and interface with our underlying foundations and the earth around us.


Level: Intermediate to Advance Level

Focus: Legs, Neck, and Shoulders

Duration: 20 minutes

Theme: To acquire to separate from the body even though being in the posture as well as stay focused with the regular flow of the breath

There are total 8 yoga poses under the Night-time Shashankasana Yoga Sequence. These yoga poses are as follows:

  • Malasana or the Garland Pose
  • Shashankasana or the Rabbit Pose
  • Matsyasana Or the Fish Pose
  • Sarvangasana or the Shoulderstand Pose
  • Halasana or the Plough Pose
  • Ananda Balasana or the Happy Baby Pose
  • Supta Baddha Konasana or the Reclining Bound Angle Pose
  • Supine Windshield Wiper Twist Pose

Neck Yoga Sequence For Relieving Stiffness

  1. Neck Yoga Sequence For Relieving Stiffness

Firmness around the neck could happen because of numerous reasons-mental pressure, poor vision, solidness in shoulders as well as upper back, and so on.

The underneath yoga grouping soothes neck solidness as well as reinforces muscles for a more grounded neck with a customary routine with regards to the postures in these stances.


Level: Beginners Level

Focus: Shoulders and Neck

Duration: 30 minutes

Theme: This Shashankasana yoga sequences given beneath is for transitory solidness in the neck because of poor pose and not for any wounds or interminable diseases, for instance, spondylitis.

There are total 6 yoga poses under the Neck and shoulder Shashankasana Yoga Sequence For Relieving Stiffness. These yoga poses are as follows:

  • Parivrtta Baddha Konasana or the Revolved Bound Angle Pose (both side)
  • Vakrasana or the Twisted Pose (Both Side)
  • Shashankasana or the Rabbit Pose
  • Janu Sirsasana or the Head to Knee Pose
  • Seated Neck Rolls
  • Seated Shoulder Rolls

Bikram Hot Yoga Sequence

  1. Bikram Hot Yoga Sequence

There are a lot of advantages of Hot or Hatha Yoga; the warmth that is produced in the whole body’s muscles to set them up to gradually go further into the training. With rehashed practice, the body’s more profound muscles get conditioned, making them undeniably increasingly adaptable and solid.

It is trusted that this sort of training in a warmed room is valuable additionally in light of the fact that it builds the circulatory framework and enhances the pulse. Each posture can be held for at least 10 seconds, to begin with and after that go longer as continuance increments.

Different things to remember are making sure to take enough liquids after the act of the arrangement since an excess of perspiring could prompt lack of hydration and guaranteeing the training is trailed by a decent shower to stay away from any sort of diseases, as the training is typically done in shut rooms.


Level: Intermediate

Focus: Entire body to achieve better fitness

Duration: 90 minutes

Theme: Deep development of muscles to achieve better flexibility

There are total 8 yoga poses under the Bikram Hot Shashankasana Yoga Sequence. These yoga poses are as follows:

  • Pranamasana or the Mountain Pose
  • Parsva Bhanga or the Tree Pose (Side Bend)
  • Utkatasana Flow or the Chair Pose Flow
  • Garudasana or the Eagle Pose
  • Utthita Hasta Padangusthasana or the Standing Hand To Big Toe Pose (Forward Bend)
  • Natarajasana or the Dancer Pose
  • Virabhadrasana III or the Warrior Pose III
  • Prasarita Padottanasana D or the Intense Leg Stretch Pose D

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Seasonal Yoga Sequence

  1. Seasonal Yoga Sequence:

A way of life dependent on the seasons assumes a critical job to keep sound and fit. Accentuation is given on the correct eating routine (right nourishment at the opportune time) while likewise altering the way of life propensities as indicated by the seasons.

Yoga practice assumes an extraordinary job here as well, given that the Sun and the Moon essentially affect the human body. In view of the seasons, the length and force of Sun or Moon in the sky fluctuate.

In this yoga grouping, we will take the four fundamental seasons into thought. By understanding the idea of each season, the yoga practice with yoga presents, pranayama and contemplation can be adjusted.


Level: Beginners level to Intermediate Level

Focus: The Entire Body

Duration: 75 minutes

Theme: On 4 Main Seasons (WINTER, SPRING, SUMMER, AUTUMN)

There are total 24 yoga poses under the Seasonal Shashankasana Yoga Sequence. These yoga poses are as follows:

  • Surya Namaskar Or the Sun Salutation
  • Shashankasana or the Rabbit Pose
  • Bhastrika Pranayama or the Bhastrika Pranayama
  • Uddiyana Bandha
  • Maha Mudra or the Great Gesture
  • Savasana or the Constructive Rest Pose
  • Ardha Baddha Padma Paschimottanasana or the Half Bound Lotus Forward Fold
  • Bhunamanasana or the Greeting The Earth Pose
  • Kapalabhati Pranayama or the Skull Shining Breathing Technique
  • Agnisar Kriya
  • Om
  • Savasana or the Corpse Pose Variation Bolster
  • Viparita Karani Bolster or the Legs Up The Wall Pose Bolster
  • Bhujangasana or the Cobra Pose
  • Sitali
  • Sitkari
  • Anjali Mudra
  • Supta Baddha Konasana or the Reclined Butterfly
  • Supta Virasana or the Reclined Hero Pose
  • Salamba Sarvangasana Yoga Mudrasana or the Shoulderstand Seal Pose
  • Kapalabhati Pranayama or the Skull Shining Breathing Technique
  • Chandra Bhedana Pranayama or the Single Nostril Breath
  • Trataka or the Candle Gazing
  • Ardha Bakasana or the Half Frog Pose


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