Kandharasana, commonly known as the Shoulder Pose, is a rejuvenating yoga posture that holds therapeutic benefits for both physical and spiritual well-being. This pose involves lying on the back, bending the knees, and raising the buttocks to arch the back upward. As you delve into the practice of Kandharasana, discover its rich history and significance in yoga traditions, fostering a holistic connection between mind and body.
Pose Instructions:
- Begin by lying flat on your back.
- Bend the knees, placing the soles of your feet flat on the floor, with heels touching the buttocks.
- Maintain hip-width distance between the feet and knees.
- Grasp the ankles with your hands to initiate the pose.
- Lift the buttocks, arch the back, and elevate the chest and navel upward without shifting the feet or shoulders.
- Keep the feet firmly planted on the floor, ensuring the body is supported by the head, neck, shoulders, arms, and feet.
- Hold the pose comfortably before gently lowering it to the starting position.
- Release the ankles, relax with your legs outstretched, and breathe deeply throughout the sequence.
Breathing Technique:
- Inhale deeply at the starting position.
- Retain the breath while raising and holding the final pose.
- Alternatively, practice slow and deep breathing during the final position.
- Exhale while lowering back to the starting position.
Duration and Awareness:
- Practice 5 to 10 rounds, maintaining awareness of physical movements, abdominal region, thyroid gland, or emphasizing back flexion.
- Cultivate spiritual awareness on Vishuddhi or Anahata Chakra.
Sequence and Contra-indications:
- Ideal as a preparatory pose for Chakrasana, performed before or after a forward-bending asana.
- Contra-indicated for individuals with peptic or duodenal ulcers, abdominal hernia, and pregnant women in advanced stages, unless under expert guidance.
Benefits:
- Utilized for realigning the spine, correcting rounded shoulders, and alleviating backache.
- Massages and stretches the colon and abdominal organs, enhancing digestion.
- Tones female reproductive organs and is recommended for women prone to miscarriage.
- Integral in yoga therapy for managing menstrual disorders, prolapse, asthma, and various bronchial and thyroid conditions.
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