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.

Instructions

1. Lie on your back with your arms by your sides, palms facing down, and legs and feet together. 
2. Bend your knees, keep your feet hip-width apart, and press into your feet.
3. Bring your heels closer to your sit bones, align your knees with your ankles, and hold your ankles firmly with your hands. 
4. Inhale and lift your hips, arching your back to resemble a “C” shape. 
5. Distribute your weight evenly between your feet, arms, shoulders, neck, and head. If comfortable, hold the position for 10 to 30 seconds.
6. Exhale and lower your shoulders, back, and hips. 
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.