Kandharasana – The Shoulder Pose

Kandharasana or the Shoulder Pose is excellent for strengthening the female reproductive organs and for correcting many vertebral disc problems. Kandharasana relieves menstrual problems and disorders related to the uterus.

However, Kandharasana should not be practiced during pregnancy.


How to do Kandharasana (The Shoulder Pose)?

  1. Lie down flat on the back on the floor on your yoga mat.
  2. Bend the legs at the knees and bring the feet close to the buttocks.
  3. Grab the ankles with the hands and pull it backwards till the feet touches the buttocks.
  4. Retain the breath inside and raise the buttocks. Also arch the back upwards. The feet and the shoulder portion should remain on the ground.
  5. In this position, the body weight is supported by the feet, the shoulders, the arms, the neck and the head.
  6. This is the final pose. Retain it for as long as you are comfortable.
  7. To release the asana, bring down the buttocks back to the ground. The knees can remain in the bend position.
  8. Repeat this for 5 to 10 times depending on strength and convenience.
  9. After performing the asana it is good to do a forward bending counter pose like Paschimottansana.


Benefits of Kandharasana (The Shoulder Pose)

  1. Kandharasana strengthens the female reproductive organs. It should be practiced before pregnancy.
  2. It can prevent miscarriage by improving the health of the uterus.
  3. It can correct some vertebral disc problems and remove back ache.
  4. It strengthens the shoulders.
  5. Kandharasana tones all the organs in the abdomen.

Contraindications for Kandharasana

  1. Kandharasana should be avoided during  pregnancy.