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Backbend Asana · Elementary (Level 2) · Catalog #800419

Kandharasana Kandharasana

The shoulder pose, a bridge entered by gripping the ankles with the feet close to the buttocks.

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Kandharasana (Kandharasana) — Backbend Yoga Posture Illustration

Kandharasana (Kandharasana) — Backbend posture targeting Glutes, Chest, Quads · Even ujjayi breath · Upward drishti.

Vāta: Pacifies (-1) Pitta: Mildly Increases (+1) Kapha: Pacifies (-1)
Sanskrit Name
Kandharasana
Posture Family
Backbend
Difficulty
Elementary (Level 2)
Recommended Hold
30 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Upward
Target Muscles
Glutes, Chest, Quads
Energy Expenditure
3.4 METs

Alignment, Breath & Drishti Cues for Kandharasana

Kandharasana (Kandharasana) belongs to the Backbend posture family and engages the Glutes, Chest, Quads at an intensity of approximately 3.4 METs. The shoulder pose, a bridge entered by gripping the ankles with the feet close to the buttocks.

  • Breath Rhythm: Maintain Even ujjayi throughout the 30-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Upward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Glutes, Chest, Quads.
  • Minimum Recommended Age: 8 years (96 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 30 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Neck injury
  • Low back injury

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