Root Lock Pose
Kandasana · कन्दासन
Also known as: Kandasana · Bound Angle Inversion
Root Lock Pose, also called Kandasana is a classical yoga posture. Its Sanskrit name Kandasana translates word-for-word as: Kanda (Root / Energy Bulb) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to stretch the hip flexors and engage the core. Stimulates the Kanda (nerve center). Develops extraordinary flexibility. It is particularly valued for developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with hip injury and knee injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Deep Hip Rotators (External)(lengthening)
These deep muscles, nestled around the hip socket, are put into their maximum possible stretch as the thighs rotate outwards and the knees drop. This action provides a profound release of tightness that often contributes to sciatic nerve irritation and lower back stiffness. Energetically, releasing these deep rotators can free up stagnant energy in the hips, promoting a sense of emotional openness and ease. Regular practice encourages these muscles to yield, enhancing comfort in daily movements and seated meditation.
Inner Thigh Muscles (Adductors)(lengthening)
These powerful muscles running along the inside of your thighs are experiencing an extreme lengthening as the knees splay wide and the feet come together towards the midline. This sustained stretch helps to decompress the inner groin, creating space in an area often constricted from prolonged sitting or athletic activity. From a yogic perspective, this opening in the inner thighs is crucial for allowing the upward flow of prana from the pelvic floor, fostering a feeling of lightness and unburdening, and improving circulation in the lower limbs.
Deep Hip Flexors(activating)
While the hips are in deep flexion, the action of drawing the feet towards the navel also creates a unique engagement in the hip flexors, especially when working to lift the knees and deepen the pelvic tilt for spinal length. This conscious engagement helps to stabilize the lumbar spine and pelvis, preventing unwanted compression in the lower back. This intelligent activation and release of the psoas can help release deeply ingrained patterns of fear and tension, connecting to our core sense of stability and courage.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Sit on a folded blanket or bolster to reduce the depth of hip flexion and external rotation.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Sit on a folded blanket to reduce the angle of knee flexion; never force the knee into Lotus without full range of motion.
Groin / Hip Flexor Strain
Excessive hip abduction or deep hip flexor lengthening can tear already-strained muscle fibres in the groin.
Support the outer knees with blocks; do not allow the thighs to splay to the point of stretching the groin aggressively.
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
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 Root Lock Pose?
Root Lock Pose, also called Kandasana is a classical yoga posture. Its Sanskrit name Kandasana translates word-for-word as: Kanda (Root / Energy Bulb) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to stretch the hip flexors and engage the core. Stimulates the Kanda (nerve center). Develops extraordinary flexibility. It is particularly valued for developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with hip injury and knee injury should approach with care or consult a qualified teacher.
What are the benefits of Root Lock Pose?
Extreme hip opening. Stimulates the Kanda (nerve center). Develops extraordinary flexibility. Energizes the lower chakras.
Who should avoid Root Lock Pose?
Avoid this pose if you have: Hip injuries, Knee injuries, Groin injuries, Not for beginners or intermediates.
How many steps are in Root Lock Pose?
Root Lock Pose is practiced in 10 steps. Sit in Dandasana.
Is Root Lock Pose suitable for beginners?
Root Lock Pose is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Root Lock Pose help with?
Root Lock Pose is therapeutic for: flexibility.
What poses should I do before Root Lock Pose?
Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
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Build Your Own Sequence
Combine Kandasana with other poses