Dwi Pada Kandharasana (Two-Legged Shoulder Pose) Steps, Benefits and Precautions

What is Dwi Pada Kandharasana

Dwi Pada Kandharasana is consisted of three Sanskrit words: dwi means ‘two’; pada means ‘foot’ and kandha means ‘shoulder’. Therefore, this advanced inverted forward bend posture and difficult yoga asana is also called as ‘two feet shoulder pose’ in English. In this yogasana, both the feet are folded over the two shoulders. This yoga pose is also known as yoga nidrasana or ‘the yogic sleep pose’.  Because, the practitioners who practice this advanced yogasana, could feel comfortable for sleeping in the final stage.


How to do Dwi Pada Kandharasana step by step

How to do Dwi Pada Kandharasana

  • Sit on the floor and lie flat on your back.
  • Bend one leg upwards.
  • Place the foot behind the head and the leg under the armpit of the arm on the same side of the body.
  • Kindly note, don’t take any strain while performing the pose.
  • Now, repeat the same process with the other leg so that both arms rest above the two legs.
  • Try to cross the feet behind the head and place the palms together.
  • This is the final pose.
  • Relax the whole body, keep your eyes closed and do breathing slowly and deeply.
  • Stay in the final pose as per your convenience.
  • Now, unfold the legs and straighten them.
  • This is the one round. Do two to three rounds as per your flexibility and suitability.


Benefits of Dwi Pada Kandharasana

Two-Legged Shoulder pose is an advanced and difficult yoga asana. Practicing it with the technique mentioned above ensure so many benefits.

  • The asana helps to revitalize the nerves of the entire body.
  • It is an excellent yoga pose for the smooth functioning of abdominal organs, especially the kidneys, liver, spleen, intestines and pancreas.
  • It provides adequate massage to the sexual organs, thus helpful in combating sexual related ailments.
  • It also massage the urinary system, thus good for the health of eliminative system.
  • It removes lethargy and brings vitality because of profound massage of adrenal glands.
  • In Ashtanga yoga, it is believed to induce pratyahara, the fifth limb of yoga, known as withdrawal of the senses.
  • The asana is believed to balance the svadisthana chakra, which is associated with creativity, emotional stability and inner strength.
  • The pose is also beneficial to ease stress & tension, increases concentration and improves self-control.


 Dwi Pada Kandharasana preparatory pose

Eka pada sirasana is an excellent preparatory yoga pose for dwi pada kandharasana. In fact, dwi pada kandharasana shouldn’t be practiced until one become mastery over eka pada sirasana.


Dwi Pada Kandharasana counter pose

  • Bhujangasana
  • Matsyasana
  • Shalbhasana


Precautions of Dwi Pada Kandharasana

There are some contradictions and cautions of Dwi Pada Kandharasana. It shouldn’t be performed in the following conditions.

  • Back pain
  • Sciatica
  • Heart disease
  • High blood pressure
  • Hernia
  • Stiff spine
  • Pregnancy
  • Knee pain
  • Spinal injury


Leave a Reply