Kandharasana/Setubandhasan (Shoulder Pose): Benefits, Technique, and Yogic Importance

Introduction Kandharasana, also known as Shoulder Pose, is a classical yoga asana that focuses on strengthening the shoulders, spine, and lower body. The word Kandhara means shoulder, and Asana means posture. This asana is especially beneficial for improving posture, hormonal balance, and spinal health. Technique (How to Perform Kandharasana) Lie down in Shavasana on your back. Bend both knees and place the feet flat on the floor, close to the hips. Arms should rest beside the body, palms facing down. Slowly inhale and lift the hips upward. Press the shoulders firmly into the ground. Interlock fingers under the back (optional for advanced practice). Maintain the posture for 20–30 seconds, breathing normally. Exhale and gently lower the hips back to the floor. Benefits of Kandharasana Strengthens shoulders, back, hips, and thighs Improves spinal flexibility Stimulates thyroid and reproductive glands Helpful in menstrual disorders and mild back pain Improves blood circulation Reduces stress and fatigue Aids digestion and metabolism Therapeutic Applications Beneficial in hypothyroidism Helpful for lower back stiffness Supports women’s hormonal health Useful in sedentary lifestyle disorders Precautions Avoid if you have severe neck or spine injury Perform under guidance during pregnancy Do not overstretch the neck or shoulders Beginners should hold for a short duration Yogic Perspective In yogic philosophy, Kandharasana activates Vishuddha Chakra, promoting clarity, balance, and hormonal harmony. Regular practice prepares the body for advanced back-bending postures and enhances pranic flow. Conclusion Kandharasana is a simple yet powerful asana suitable for all age groups. When practiced regularly with proper breathing, it improves physical strength, hormonal balance, and mental calmness.