Ankle Stretching with Kandasana
What is Kandasana?
In Sanskrit, the word ‘kanda’ means a bulbous root, while ‘asana’ refers to a yoga pose. This asana is so called because when it is performed the legs are drawn up in the shape of an onion bulb. In Kandasana the ankles are twisted together and upwards in the form of a ‘namastey’ (prayer position of hands). That is why it is also referred as ‘upward ankle twist posture’.
The Kandasana is a sitting posture which provides ankle stretches. It is one of the difficult yoga poses and is only recommended for more advanced practitioners of yoga. Do not attempt it if you are a beginner.
Step by step procedure:
In the beginning you may not be able to hold this position for more than a few seconds, but with daily practice you will be able to extend the duration for longer.
Benefits: While the Kandasana is one of the best ways to stretch your ankles, it also provides many other benefits.
In Sanskrit, the word ‘kanda’ means a bulbous root, while ‘asana’ refers to a yoga pose. This asana is so called because when it is performed the legs are drawn up in the shape of an onion bulb. In Kandasana the ankles are twisted together and upwards in the form of a ‘namastey’ (prayer position of hands). That is why it is also referred as ‘upward ankle twist posture’.
The Kandasana is a sitting posture which provides ankle stretches. It is one of the difficult yoga poses and is only recommended for more advanced practitioners of yoga. Do not attempt it if you are a beginner.
Step by step procedure:
- Sit on the floor comfortably, with your legs stretched out straight in front of you. Keep your hands at your sides, loosely touching the floor.
- Now, widen the thighs and stretch your legs outwards.
- Bend the legs from your knees, bringing your feet towards your body’s trunk. Your knees should touch the floor, while the heels are brought close to the perineum. Keep the ankles inverted.
- Hold your right feet with your right hand and your left feet with your left hand, and draw your feet upwards, placing them in such a way that they touch the chest and navel. Hold them firmly in position, pushing against your chest and navel, for a few seconds. Breathe normally.
- To release the pose, exhale and gradually reverse the position, and bring your legs back to the original position. Repeat a few times. Hold the pose for about 30 seconds to one minute.
In the beginning you may not be able to hold this position for more than a few seconds, but with daily practice you will be able to extend the duration for longer.
Benefits: While the Kandasana is one of the best ways to stretch your ankles, it also provides many other benefits.
- The Kandasana stretches and strengthens the hips, thighs, legs and other muscles below the navel, thus increasing their flexibility and reducing muscle tension in that region.
- It also stretches the joints and provides relief from aches and stiffness.
- This yoga pose strengthens, stretches and tones the hips, groins and thighs. It increases circulation of blood to the sexual organs, and improves their function, and is especially recommended for those with sexual problems. It is supposed to increase the sperm count and also cure impotency. It increases sexual vigor in those who practice it regularly.