KA
Kandasana
कन्दासन
Advancedseated
Target Muscles
hip rotatorship flexorsadductorscore
Benefits (4)
- + Extreme hip opening
- + Stimulates the Kanda (nerve center)
- + Develops extraordinary flexibility
- + Energizes the lower chakras
Avoid If (4)
- - Hip injuries
- - Knee injuries
- - Groin injuries
- - Not for beginners or intermediates
About
Kandasana (Root Pose) is an extreme hip opener where both feet are pulled up toward the navel with soles touching.
Step-by-Step Instructions
1
1. Sit in Dandasana.
2
2. Bend both knees, soles of feet on the floor.
3
3. Hold both feet with the hands.
4
4. Slowly lift the feet upward — to navel height.
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5. Bring soles together (like Baddha Konasana, but elevated).
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6. Feet near the navel — the Kanda (root) area.
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7. Spine straight, chest open.
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8. Hold for 3-5 breaths (very challenging).
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9. Slowly lower the feet down.
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10. Rest in Dandasana.