The Hare Pose (Shashankasana)

• Sit on your knees whilst slowly inhaling, raise the arms above the head synchronising the movement of arms and breath. Keep the arms shoulder wide apart.
• Exhale slowly and bend the trunk forward, bringing the chest to rest on the thighs and forehead  on the floor in front of the knees.
• The arms remain outstretched in front of the body and the elbows on the floor.
• Breathe normally holding the posture for 20 seconds.
• Inhaling,while returning slowly to the upright position.

Benefits

This posture is very affective for toning pelvic muscles,relaxing the sciatic nerves and regulating the adrenal glands.

This also helps to relieve constipation, sciatica and anger. It also effective for preventing an underdeveloped pelvis, and is beneficial to sexual disorders in general.

It is also for a perfect counter pose for the Bow, the Camel Pose, the Cobra and the Locust.Its also very usefull for the forward bend counterpose.