Kandha = Shoulder , Asana  = Pose/Posture

In Kandharasana, your body’s weight rests on your shoulders during the backbend, making them the main muscles at work. Hence, Kandharasana is called the ‘Shoulder pose’.

Kandharasana is excellent for strengthening the female reproductive organs and correcting many vertebral disc problems.

Steps

1. Lie flat on your back with your legs straight and your arms resting by your sides.
2. Next, bend your knees and place your feet flat on the ground. Reach your arms down to grasp your ankles firmly.
3. Bring your feet closer to your buttocks. Then, inhale as you lift your hips off the ground, arching your back to create a gentle curve resembling a “C” shape.
4. Ensure your weight is evenly distributed between your feet, arms, shoulders, neck, and head.
5. Maintain the pose for 10 to 30 seconds or longer if comfortable.
6. To release, exhale, and lower your shoulders, the back of your torso, lower back, and finally, your hips back down to the ground.
7. Repeat this process 2 to 3 times.

Benefits of Kandharasana (Shoulder pose)

1. It can correct some vertebral disc problems and remove back aches.
2. Practicing Kandharasana strengthens lower body organs and enhances backbends, benefiting the gallbladder, liver, pancreas, kidneys, and digestion.
3.  It tones reproductive organs for females and alleviates menstrual issues, reducing miscarriage risks.
4.  Kandharasana widens shoulders, aiding in lifting and preventing injuries.
5.  Regular practice builds a strong core, stimulates the thyroid gland, corrects spinal posture, and massages the abdomen, aiding digestion.