Asana of the Month: Kandharasana

Kandharasana - Shoulder Pose

Sanskrit: Kandha - Shoulder, Asana - Pose

Unsurprisingly the shoulder plays an important role in the shoulder pose. Almost the entire body weight lies on the shoulders. The chest and heart region is completely opened. In addition, the neck, hips, and thighs are stretched deeply.

  • Level: Beginner
  • Duration: 30-60 seconds
  • Repetition: none
  • Stretches: chest, neck, spine
  • Strengthens: legs, back, neck, chest
  • Chakra: Vishuddhi and Ajna Chakra (neck and forehead chakra)

Benefits of Kandharasana

♥ Aligns the spine

♥ Improves rounded shoulders

♥ Helps with back pain

♥ Massages and strengthens the intestines, thus helping digestion

♥ Tones female genitalia

♥ Helps to prevent miscarriages

♥ Helpful for thyroid problems


Contraindications of Kandharasana

stomach ulcers

♦ a hernia

♦ the buttocks should not be raised more than 15 cm from the floor in the third trimester of pregnancy


Instructions for Kandharasana

  1. Lie flat on your back.
  2. Bend your knees and place your soles hip-width apart on the mat. Your knees are above your ankles.
  3. Your arms are next to your body, palms facing down.
  4. Inhale and lift your back off the floor. Roll your shoulders inwards and touch your chin on the sternum. Your shoulders, legs, and arms hold your weight.
  5. Tighten your buttocks and hold your thighs parallel to each other and parallel to the floor.
  6. Grasp your ankles with your hands and raise your chest a little more.
  7. Hold the pose for at least 30 seconds, with more practice you can stretch the time to 1 minute. Breathe deeply and calmly.
  8. Exhale and get out of the pose.


The science behind Kandharasana

In the shoulder position, the heart is higher than your head, so this asana counts as a mild inverted asana. Kandharasana helps with fatigue, tension, stress, headaches, anxiety and mild depression. It calms the mind and normalizes blood pressure. The wide opening of the ribcage expands the lungs and is therefore helpful in asthma. It also stimulates the thyroid gland and stimulates the metabolism.

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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