The various steps that can be performed in order to perform Kandasana have been highlighted below:-
You are required to sit on the floor by elongating your legs, tilting your knees and broadening your thighs. Your knees must be closer to the trunk in a way that the heels are close to the perineum. You must make sure that your knees are stuck to the ground
Grab your left foot with the help of your left palm and your right foot with the help of the right palm. Lift your feet upwards towards the trunk. Your ankle needs to be turned upside down by pulling the thighs as well as the knees until your outer part of the knees are against the chest as well as navel. You need to grab your feet against the chest tightly
Remove your hands and let them remain joined at your chest. You need to ensure that your back is straight. Now remain in this pose for around 30 seconds
Grab your feet with the assistance of your hands and slowly bring them down to the floor
Prior to initiating the pose, you need to take rest for sometime
The main therapeutic application of this pose is upon the spine, feet, chest, knees, palms, upper back and shoulders.
The main therapeutic advantage of this pose is upon the legs, thighs as well as muscles lying below the navel region. A person possessing firmness in the hips tends to get cured with the regular practice of this pose. Furthermore, this exercise is effective at offering sexual vigor.
This pose is proved to be a difficult pose that cannot be performed with much ease. However, the pose tends to offer numerous benefits to the performers that have been mentioned below:-
It is effective at curing impotency
It escalates the sperm count
A person tends to attain relief from all sorts of sexual issues
It is effectual at offering benefits to the legs, thighs as well as muscles below the navel
A person's stiffness in the hips is removed to a certain extent
It is effectual in making the joints flexible and in eliminating the joint pains
It is effective at increasing the circulation of the blood to the sexual organs and is also effective at enhancing their sexual organs
In order to avoid any form of back injury you are supposed to sit straight and your spine needs to be straight. The soles of the feet needs to be placed in between the thigh as well as the calf muscles so that you can avoid any kind of calf and hamstring injury.
It is to be mentioned that the Kandasana is a sitting pose requiring ankle stretches. It is considered as a difficult pose that is suggested for the advanced practitioners. In case you are a beginner you must avoid performing this pose.
There are two variation to the poses such as Supta Kandasana A and Supta Kandasana B. In case of Supta Kandasana A, it is done by placing your feet on the back and makes use of both the legs. You are supposed to keep your left foot into the left armpit while the right foot into the right armpit. From downdog pose, you need to inhale when you jump through to Dandasana and lie yourself at the back. Take the right foot into the right armpit. If your foot is capable of staying there then you need to take your left foot towards the left armpit. If you do not find difficulty in this pose then take your hands to grab your knees. Remain in this pose until you complete 5 breathes.
In case of Supta Kandasana B, a slight variation is made where you take the hands to Namaste position for another 5 breathe. In order to come out of the pose you need to inhale. Your hands need to be placed under your shoulders while you stretch out on the back. You are required to breathe out when you roll backward from Chakrasana to Chaturanga and then to downdog.
In case of Kandasana you can place a block or the folded blanket underneath the knees in order to improve the support during this pose. Furthermore, you are required to bend towards the wall for enhancing the balance in the pose. You can place a blanket or bolster behind you and thus lean backward for greater support. You need to remain in this pose for 1 to 2 minutes. When you make use of the props in such difficult poses then you are capable of performing such poses with greater ease.
This pose is considered as a tough pose that needs assistance of the partner who can help in pulling the legs up and continue to assist you until your legs are pointing up in a vertical position. As a beginner, remember not to perform this pose alone because there is high risk of joints displacement if you do not perform it in a proper manner. Your partner can as well assist you in keeping your back erect.
The preparatory poses are the pose that tends to prepare you for the forthcoming poses. They help in increasing the flexibility and ease of the pose. The different preparatory poses that shall make you ready for the Kandasana are Lotus pose, Mulabandhasana and Baddha Konasana.
The various follow-up poses that can be performed after completing the Kandasana are Surya Namaskar, Pranayama, Pawan Mukhtasana and Bhujangasana. Kandasana tends to make your body quite flexible and opens your hips and joints that make it easier for you to perform any kind of yoga asana.
In order to deepen into the pose, it is important for you to focus upon your feet stretch upwards. By placing your hands over the thighs you can make the pose easy and can attain the best results of the pose. This pose can be performed with a sense of depth and breath.