Basic SittingAdvanced
Kanda Pose
Kandasana
A compact lotus fold that draws the feet to the navel like a bulb, opening the hips while lengthening the spine.
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How to Perform
- 1
Sit tall with legs extended, then bend the knees wide and draw the heels toward the perineum.
- 2
Cradle each foot and rotate the ankles so the soles turn upward toward the torso.
- 3
Guide the heels and outer edges of the feet to rest against the lower belly and chest.
- 4
Lengthen the spine and either rest the backs of the hands on the knees or press palms together at the heart.
- 5
Stay for slow breaths, then lower the feet with support and release the legs.
Benefits
- Deepens external rotation in hips, knees, and ankles.
- Strengthens the spinal extensors to maintain an upright seat.
- Supports pelvic floor tone and balanced energy in the lower abdomen.
Alignment Cues
- Pelvis level
- Spine long
- Shoulders relaxed
- Knees tracking forward
Common Mistakes
- • Forcing depth
- • Rounding spine
- • Holding breath
- • Ignoring pain signals
Contraindications
- • Hamstring Tear
- • Lower Back Injury
- • Sciatica
Recommended Props
StrapBlockBlanket