Kandasana
कन्दासन
Kandasana (Root Pose) is an extreme hip opener where both feet are pulled up toward the navel with soles touching.
Anatomy Involved
Benefits
- Extreme hip opening
- Stimulates the Kanda (nerve center)
- Develops extraordinary flexibility
- Energizes the lower chakras
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Hip injuries
- Knee injuries
- Groin injuries
- Not for beginners or intermediates
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Kandasana (Root Pose) is an extreme hip opener where both feet are pulled up toward the navel with soles touching.
How to Practice
1. Sit in Dandasana.
2. Bend both knees, soles of feet on the floor.
3. Hold both feet with the hands.
4. Slowly lift the feet upward — to navel height.
5. Bring soles together (like Baddha Konasana, but elevated).
5 more steps remaining
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Frequently Asked Questions
Common questions about Kandasana
What is Kandasana?
Kandasana (Root Pose) is an extreme hip opener where both feet are pulled up toward the navel with soles touching.
What are the benefits of Kandasana?
Extreme hip opening. Stimulates the Kanda (nerve center). Develops extraordinary flexibility. Energizes the lower chakras.
Who should avoid Kandasana?
Avoid this pose if you have: Hip injuries, Knee injuries, Groin injuries, Not for beginners or intermediates.
How many steps are in Kandasana?
Kandasana is practiced in 10 steps. Sit in Dandasana.
Is Kandasana suitable for beginners?
Kandasana is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Kandasana help with?
Kandasana is therapeutic for: flexibility.
What poses should I do before Kandasana?
Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
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