Kandharasana (Shoulder Pose): Steps, Support and Alignment

Kandharasana is a shoulder-supported bridge-like pose. The pelvis lifts while the feet, shoulders and upper arms form the main base.

Preparation

• Lie with the knees bent and feet on the floor.
• Practise a small pelvic lift.
• Move the shoulders gently beneath the chest.
• Keep a block nearby for a supported variation.

Steps

1. Lie on the back with the feet hip-width apart.
2. Bring the heels near the pelvis.
3. Press through the feet and lift the pelvis.
4. Keep the knees tracking forward.
5. Hold the ankles only if the shoulders and knees remain comfortable.
6. Maintain ordinary breathing.
7. Lower the spine gradually.

Modifications

• Place a block beneath the pelvis.
• Keep the arms beside the body.
• Use a strap around the thighs.
• Lift only a small distance.
• Repeat short lifts rather than holding.

Common mistakes

• Allowing the knees to spread widely.
• Turning the head while lifted.
• Pushing the pelvis too high.
• Holding the breath.

Practice limits

Leave the pose when the neck, shoulders, knees or lower back feel sharply strained. Use a supported block variation and learn stronger bridge forms from a qualified yoga teacher.