Shoulder pose

Kandharasana

• Lie down on the back.
• Bend the knees and place the soles of the feet on the floor with the heels as close to the buttocks as comfortable. Keep the thighs and inner feet parallel.
• Extend the arms down towards the heels and take a hold of the ankles if possible.
• Engage the inner feet and arms and actively press them into the floor.
• Raise the buttocks and arch the back upwards.
• Lift the chest and navel to bring the sternum towards the chin.
• Clasp the hands below the pelvis and extend through the arms.
• Hold for as long as comfortable then slowly roll the spine down onto the floor.
• Practice up to 5 rounds.

Breathing

• Inhale while taking a hold of the ankles.
• Retain the breath when raising the torso.
• Breathe deeply while holding the pose.
• Exhale to release.

Awareness

• The expansion of the chest and abdomen.
• The thyroid gland.
• Synchronizing the movement with the breath.
• Vishuddhi or anahata chakra.

Contraindications

• Heart conditions.
• High blood pressure.
• Back conditions.
• Hernia.

Benefits

• Helps to relieve backache.
• Tones the heart and lungs.
• Beneficial for respiratory disorders.
• Improves posture.
• Alleviates constipation.
• Stimulates the digestive and reproductive system.

Practice note

• Roll the shoulders under to further extend the chest up.