Kandasana – Upward Ankle Twist Pose, Right Method, Benefits, Dosha Effect

By Dr Raghuram Y.S. MD (Ay) & Dr Manasa, B.A.M.S

Kandasana, in this the feet of the practitioner resembles the bulb of an onion and hence the name. It is a seated Yoga pose. It challenges the flexibility of your legs.

Word meaning

Kanda = bulb / bulbous
Asana = pose

This pose is also called as –

Preparation for Kandasana

  • The tuber pose shall be done on empty stomach, preferably early in the morning.
  • If the pose is practiced at some other time other than early morning, food should be consumed 3-4 hours before doing the pose. This will not only keep your stomach empty by the time you take on to the pose but will also keep you energized to do the pose.
  • The bowel and bladder need to be kept empty while taking to the pose.
    Read – Uttana Padasana – Raised Leg Pose, How To Do, Benefits, Effect on Doshas

Method of doing Kandasana

Positioning for the pose

Sit in Dandasana – staff pose with legs outstretched in front of you.

Getting into the pose

Slowly stretch your legs sideways. Fold your legs at knees.
Pull your legs closer towards perineum.
Lift your legs and place the soles of feet against your navel helping them with hands as you inhale. Now your heels are at the navel, the toes are pointing upwards and the soles are touching belly. Your knees are resting on the floor.
Keep your hands on the knees and bring your fingers in a mudra.
Keep your back erect.
Hold in the pose for few deep breaths.

Release from the pose


You may place a block or folded blanket underneath your knees. This will support you in doing the pose easily.

You may also place a blanket or bolster behind you and lean backward for greater support.


Health Benefits

  • The pose has therapeutic and healing effect on the spine, feet, knees, chest, palms, shoulders and upper back.
  • It supports and strengthens the legs, thighs and the muscles below your navel.
  • It removes hip stiffness
  • Makes the lower part of your body more flexible
  • Relieves joint pain
  • Makes joints flexible, removes joint pains
  • Activates the muscles around your navel
  • Improves blood circulation and decreases tension in the body
  • Good for those suffering from sexual disorders
  • Increases sperm count
  • Cures impotency
  • It helps to overcome erectile dysfunction, premature ejaculation and impotency
  • Enhances sexual performance
  • It enhances sexual vigor.
  • Relieves you from all sorts of sexual issues
  • Helps in increasing circulation of blood to the sexual organs
  • Stimulates kidneys and urinary bladder
  • Promotes mental calmness

Preparatory Poses

  • Padmasana – Lotus Pose
  • Mulabandhasana – Root Lock Pose
  • Baddha Konasana – Bound Angle Pose

Follow Up Poses

Time spent in doing Kandasana

Be in the pose for 30-60 seconds.

Impact on Chakras

This pose activates Muladhara Chakra – the Root Chakra. This Chakra is associated with survival, progress, passion and health. When this chakra gets activated and energized it will enable the practitioner to stay connected with self and the creation. It also helps in maintaining the functions of the lower parts of the body. This pose also balances Swadisthana Chakra – the sacral chakra which is connected directly with our sexual health and sexuality. By doing so it activates the intellectual power, creativity and emotional aspect. This will help you to develop good relationships with others.


Sit straight with your spine erect. This will avoid injuries.

Impact on doshas and tissues

Impact on Doshas and its subtypes – This pose is really good one for the health of your semen and sperms. It is therefore good for the channels of formation and transportation of semen. Since it strengthens, & stretches and makes your muscles and joints flexible and also enhances their mobility, it is good for maintaining the health of muscles, channels of transportation of muscle tissue and joints.

Impact on tissues – Since the pose is good for your reproductive system, for increasing sperms and curing impotency and enhancing your sexual vigor and performance, relieves sexual disorders it is good for health of apana vata and its functions. Balance of apana vata also keeps the health of your kidneys and urinary bladder in a state of balance. It is good for the healthy balance of shleshaka kapha since it is good for the health of bones, joints and muscles. The pose also promotes mental calmness and hence balances prana vata, sadhaka pitta and tarpaka kapha. 

Click to Consult Dr Raghuram Y.S. MD (Ayu)

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