Skandharasana - Shoulder Pose

Starting Position: Lie on the back

Concentration: on the back and on the extension of the hip joints

Breath: coordinated with movement and held in the position

Repetitions: 3 times

Practice: Lie on the back with arms beside the body. Bend the legs, take hold of the ankles or heels with the hands and place the soles of the feet on the floor. >Inhaling raise the hips and back as high as possible. Body weight rests on the feet, shoulders and the back of the head. >Holding the breath remain in this position for as long as comfortable. >Exhaling return to the starting position.

Benefits: Strengthens the muscles of the back, pelvis, hips and legs and stretches the hip flexors. Improves disorders of female reproductive function. Regulates low blood pressure.

Caution: Avoid raising the hips too high when there are problems of the cervical spine.