New Delhi: Sitting for long hours at the office often leads to back pain and rising mental stress, common issues affecting many. However, these problems are not impossible to overcome. Yoga offers a simple and effective way to keep the body healthy and balanced. One such beneficial pose is shashankasana.

Also known as the Rabbit Pose, Shashankasana provides relief from back pain and stress when practiced regularly. It strengthens the digestive system and calms the mind. This posture refreshes both body and mind, offering multiple benefits in just a few minutes daily.

The Ministry of AYUSH recommends including Shashankasana in daily routines. Experts highlight that this pose is particularly useful for reducing stress, detoxifying the body, and relaxing a tired back. It supports both physical and mental well-being.

Practicing Shashankasana is easy. Begin by sitting in Vajrasana, folding the knees and resting the buttocks on the heels. Place both hands on the knees and take a deep breath. While exhaling, bend forward, place the head on the floor, and stretch the hands forward. Stay in this position for a few moments while breathing normally. Then slowly return to Vajrasana. Practicing Shashankasana for 5 to 10 minutes daily is highly beneficial.

Regular practice offers several advantages. It reduces stress and anxiety by calming the mind and relieving mental fatigue through the forward bending posture. It improves digestion, relieves constipation, and cleanses the intestines, helping detoxify the body. This asana relaxes a tired back and waist, increases spinal flexibility, and eases back pain. It also stretches the muscles of the neck, shoulders, and back, reducing tension. Moreover, it aids diabetes control, balances hormones, and improves sleep quality.

For women, Shashankasana can also help alleviate menstrual problems. Overall, it is a natural way to rejuvenate both body and mind. However, certain precautions must be observed. People with high blood pressure should avoid this pose as bending forward may increase pressure in the head. Those with knee injuries, slipped discs, or severe back pain should consult a doctor before attempting it. Pregnant women should avoid this posture.

Additionally, avoid Shashankasana if you have neck or shoulder injuries, dizziness, or have recently undergone abdominal surgery. Always practice on an empty stomach and stop immediately if discomfort occurs. Beginners should learn under the guidance of a yoga instructor.