Kandharasana (Shoulder Pose): steps, precautions and benefits

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‘Kandharasana’ known as ‘Shoulder Pose’ in English is a spine lifting posture. The name of this asana bears its origin from the Sanskrit language and is derived from 2 words, ‘Kandha’ and ‘asana’ where ‘Kandha’ stands for ‘shoulder’ and ‘asana’ means ‘pose’ or ‘posture’. This asana is highly beneficial in maintaining a healthy reproductive system in females as practicing this asana strengthens the organs of the female reproductive system. Along with it, there are also several other benefits of Kandharasana, given below are the steps to practice Kandharasana.

Kandharasana (Shoulder Pose): steps, precautions and benefits

Steps to practice Kandharasana

It is very important to know the right alignment of the body in an asana to avoid any kind of injury and to attain the maximum benefits of it. Here are the steps to practice Kandharasana correctly:

  • Lie on the back, in the position of Savasana (Corpse Pose).
  • Bend the legs at knees so that the feet lie flat on the ground and the heels touch the buttocks.
  • Hold the ankles with the hands. It is the starting position of this asana. Inhale and relax the body. Now lift the buttocks and arch the back.
  • Keeping the shoulder and feet stationary, lift the chest and navel as high as possible towards the chin without straining. Ensure that the feet and shoulders lie firmly on the ground.
  • In the final position, the weight of the whole body lies on the feet, arms, shoulders, neck and the head.
  • Retain the position as long as it is comfortable, breathing normally in the asana. When the muscles begin to feel tired, lower the body to the starting position.
  • Relax the hands and stretch the legs. Relax the whole body and take deep breaths.

Practice 3 times. One should practice this asana before or after a ‘forward bending asana’ such as Paschimottanasana(Seated forward bend). It also forms a preparatory position for ‘Chakrasana’.

Precautions for Kandharasana

The precautions for Kandharasana to be kept in mind are given below:

  • Beginners should hold the final position for 15 to 20 seconds. Breathe normally throughout the practice of this asana.
  • Do not over practice. The ideal repetition is 3 times. Practice according to the strength and flexibility of your body.
  • People with serious knee or shoulder injuries and severe back pain are advised not to practice this asana.
  • In the later stage of pregnancy, women should not raise their buttocks above 15 cms.
  • People with the problem of duodenal ulcers or an abdominal hernia must not practice this asana.

 Kandharasana Benefits

The health benefits of Kandharasana are given:

  • Kandharasana attempts to improve digestion by massaging the abdominal organs.
  • Practicing Kandharasana realigns the spine and gives relief from a backache.
  • It is useful in curing the pain of several parts of the body such as back, shoulders, knees, and throat.
  • Practicing this asana cures the disorders of ‘female reproductive system‘ such as menstrual problems and keep it strong and healthy.
  • Women with the tendency of miscarriage must practice this asana. The chances of miscarriage decline if this asana is practiced before conceiving.
  • It is beneficial for people suffering from prolapse, asthma and bronchial conditions.

All of these are the main benefits of Kandharasana which one can experience gradually on regular practice.

Stay healthy stay strong and get the best out of life.

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