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KAN DHARASANA
Kandharasana (shoulder pose)
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 hip width apart. Grasp the ankles with the hands. This is the starting position. 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. Duration: Practise 5 to 10 rounds.
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