KANDHARASANA

Description

KANDHARASANA Asana group: backbends Translation of the name from Sanskrit: • urdhva — upward; • dhanur — battle bow. 1. Setup Starting position: lie on the back. Bring the palms under the shoulders, the feet under the pelvis. With an inhale straighten the arms and legs, lift the pelvis and the chest up. Try to transfer the weight to the arms so that they are perpendicular to the mat. Relax the neck, take the shoulders away from the ears, the feet parallel. The crown of the head stays on the mat. Breathe evenly. Then bend the elbows and knees and lower the body down. 2. Simplified and advanced variations Simplified variations: • perform a bridge without lifting the head and with the elbows on the mat. Advanced variations: • straighten the legs more fully and raise the pelvis higher; • from the pose alternately raise the straight legs. 3. Injury prevention The arms and legs should not be straight at the elbows and knees at once with a jerk — grow into the pose gradually. The weight rests on the palms, feet, and the crown of the head. Do not rotate the head. If the neck feels strain, lower the pelvis.