Physical Exercise
Kandharasana (Shoulder Pose)

This is the starting position-

Lie flat on the back.Bend the knees, placing the soles of the feet flat on the floor with the heels touching the buttocks. The feet and knees may be shoulder width apart. Grasp the ankles with the hands.

Raise the buttocks and arch the back upward. Try to raise the chest and navel as high as possible, pushing the chest up towards the chin and head without moving the position of the feet or shoulders.

Keep the feet flat on the floor.

In the final position, the body is supported by the head, neck, shoulders, arms and feet.

Hold the pose for as long as is comfortable and then lower the body to the starting position.

Release the ankles and relax with the legs outstretched.


Breathing :Inhale deeply in the starting position.Retain the breath inside while raising and holding the final position.Alternatively, breathe slowly and deeply in the final position. Exhale while lowering to the starting position.


Benefits-

  • This asana may be utilised to realign the spine, eliminating rounded shoulders and relieving backache.
  • It massages and stretches the colon and abdominal organs, improving digestion.
  • It tones the female reproductive organs and is especially recommended for women who have a tendency to miscarry.
  • Kandharasana is used in yoga therapy for the management of menstrual disorders, prolapse, asthma, and various bronchial and thyroid conditions.

Guidelines-

  • People suffering from peptic or duodenal ulcers, or abdominal hernia should not practise kandharasana.
  • It is generally recommended that women in the advanced stages of pregnancy should not practise this pose although, under expert guidance, it has successfully been used to turn the baby when it is a breech presentation.


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