Shoulder Pose

Print

Kandhara Asana

Techniques:

• Lie flat on the back
• Bend the knees and bring the heels as close to the buttocks as possible
• Hold the top of the ankles with the palms
• Raise the buttocks up, arching the back
• Let the chin press against the throat pit
• Keep the arms straight and strong
• Try to bring the thighs perpendicular to the lower leg
• Feet should be flat on the floor
• Body weight should be equally born by the head, neck, shoulders, arms and soles of the feet
• Hold the position for as long as is comfortable
• Release the ankles and lower the buttocks
• Straighten the knees and rest the body

Contra-indications:

• Ulcer
• Hernia
• Cervical conditions

Benefits:

• Improves postural defects
• Good for back conditions
• Strengthens the core muscles