Shashankasana - Moon Yoga Pose

Shashankasana, the Moon Pose, is a gentle kneeling forward fold practised from Vajrasana, with the arms extending forward and the forehead resting toward the floor. Shashank refers to the moon, or in some traditions the hare that appears in its markings, and the pose is associated with a cooling, calming quality, in contrast to the heating, energising nature of sun-oriented postures.

Benefits of Shashankasana

Folding forward from a kneeling position stretches the lower back, hips, and shoulders gently, while the position of the head below the heart offers a mild, accessible inversion effect that many practitioners find calming.

The pose is traditionally used to soothe the nervous system after more stimulating practices, and it is often included in sequences addressing stress, mild anxiety, and general mental fatigue.

Step-by-Step: How to Practise Shashankasana

Step 1: Kneel in Vajrasana

Kneel with the hips resting on the heels, spine tall, hands resting on the thighs. Take a few breaths here to settle before folding forward.

Step 2: Raise the arms and lengthen the spine

Inhale and raise the arms overhead, lengthening through the sides of the torso before beginning the forward fold.

Step 3: Fold forward from the hips

Exhale and hinge forward from the hips, extending the arms forward along the floor and lowering the forehead toward the mat, keeping the hips resting on the heels throughout.

Step 4: Rest and soften

Once folded, allow the shoulders and lower back to soften, letting the weight of the upper body rest gently rather than actively pressing further into the stretch.

Step 5: Hold, breathe, then rise slowly

Hold for five to eight breaths, then inhale to lift the torso back to upright, walking the hands back toward the knees before sitting tall again.

Modifications and Props

Placing a cushion or block under the forehead is helpful for anyone whose head does not comfortably reach the floor, allowing the neck and shoulders to stay relaxed rather than straining toward the mat.

Widening the knees slightly creates more room for the torso to fold between the thighs, which can ease pressure on the belly and make the pose more comfortable after meals.

Common Mistakes

Forcing the forehead all the way to the floor when the hips lift off the heels defeats the calming, grounded quality of the pose. Use a prop and keep the hips down rather than sacrificing the base of the posture.

Holding tension in the shoulders while folded is another common issue. Let the arms and shoulders soften completely once the fold is established, rather than actively pushing forward.

Mohan Chute's Teaching Note

Shashankasana carries a lovely, quiet symbolism, the cooling moon rather than the driving sun. I often introduce this pose to students who tend to push hard in every posture, as a reminder that softening is also a legitimate form of practice.

There is real value in cultivating a lunar, receptive quality alongside the more solar, effortful qualities that dominate much of daily life. This pose offers a small, physical entry point into that balance.

Contraindications / Who Should Avoid It

Avoid or modify Shashankasana with knee injury, recent abdominal surgery, hernia, or during pregnancy, when deep forward folds compressing the belly are generally not recommended.

If you feel sharp pain in the knees or lower back rather than a gentle stretch, sit up, widen the knees, or rest in a simple kneeling position instead.

Frequently Asked Questions

What does Shashankasana mean?

Shashank refers to the moon, or the hare seen in its markings in some traditions, reflecting the pose's cooling, calming character.

How is this different from Child's Pose?

The two poses are closely related. Shashankasana is traditionally taught from Vajrasana with the knees together, while Balasana often allows a wider knee position and a slightly different arm placement.

Can I practise this pose after eating?

It is gentle enough for most people shortly after a light meal, though widening the knees can ease any pressure on a fuller stomach.

Is Shashankasana suitable for beginners?

Yes, it is a gentle, accessible pose appropriate for most levels, including as a resting position between more demanding postures.

How long should I hold this pose?

Five to eight breaths is typical, though it can be held longer as a calming, restorative pause whenever extra time allows.