The procedure of Kankal Asana

Kankal asana, also known as the "Bone Pose," is a unique yoga posture that focuses on strengthening the skeletal system while improving overall flexibility and mental clarity. The term " Kankal" translates to "bone" or "skeleton" in Sanskrit, emphasizing the Asana’s connection to the skeletal structure of the body. Practitioners of Kansas Asana often experience benefits that include better posture, increased flexibility in the lower body, and a calm, centered mind. This step-by-step guide explains the procedure of performing Kankal Asana: 1. Preparation Find a Comfortable Seated Position: Start by sitting on a yoga mat or a flat, comfortable surface. Begin in a cross-legged position, with your legs extended in front of you, keeping your spine straight. Relax your body and take a few moments to center your mind with deep breaths. Alignment of the Spine: Ensure that your spine is straight and your head, neck, and shoulders are aligned. Keep the back of your neck long and avoid slouching. Lengthening the spine is crucial for proper posture in this Asana. 2. Positioning the Legs Bend the Knees: Slowly bend both knees and draw them towards your chest. Ensure that the soles of your feet are facing upwards, and your feet are close to the body. Cross the Legs: Cross your legs at the ankles, bringing one foot on top of the other. If the position feels uncomfortable, you can adjust the feet slightly to find a position that feels stable. The knees should open outward. Pelvic Alignment: Sit upright, keeping your pelvis aligned with your spine. This position helps to ensure that the weight of the body is evenly distributed and there is no strain on your lower back. You can place a cushion or bolster under your hips for added comfort if needed. 3. Hand Positioning Resting the Hands on the Knees: Place your hands gently on your knees or thighs. You can keep your palms open, facing upwards, or place the palms downward for added grounding. Relax the Shoulders: Drop your shoulders away from your ears, ensuring that they are relaxed and not hunched up. The arms should remain relaxed but active, allowing the shoulders to open naturally. 4. Engaging the Core Activate the Core Muscles: Gently draw in your abdominal muscles to support the lower back and maintain an upright posture. Engage your core to avoid collapsing into the lower back. Lengthen the Spine: With each breath, feel your spine elongate upwards. Imagine your bones growing longer and stronger, creating space between each vertebra and expanding your overall sense of alignment. 5. Breathing and Mental Focus Breathing: Breathe deeply and evenly through your nose. Inhale and exhale slowly, allowing the breath to relax and center you. The breathing should be calm and steady, without strain. Focus: As you hold the pose, direct your mental focus inward. Visualize your bones aligning and strengthening, grounding your awareness in the present moment. This is a practice of mindfulness as much as it is about physical alignment. 6. Holding the Pose Duration: Hold Kankal Asana for about 30 seconds to 2 minutes, depending on your level of comfort and experience. Ensure that you maintain a straight spine, with your head gently aligned with your body. If at any point you feel discomfort, gently ease out of the pose. Focus on the Skeletal Structure: While in the pose, mentally connect with the bones of your body. This can help enhance your awareness of your physical structure and promote a sense of strength and stability. 7. Releasing the Pose Coming Out of the Pose: To exit the posture, slowly uncross your legs. Straighten them in front of you and gently shake them out if needed to release any tension in the hips or legs. Rest: After coming out of Kankal Asana, sit comfortably for a few moments to observe any sensations in the body. You can place your hands in your lap, palms facing upward, and continue breathing deeply. Precautions and Contraindications Back or Neck Issues: If you have chronic back or neck pain, consult a healthcare professional before attempting Kankal Asana. Ensure that your spine stays aligned during the pose to avoid strain. Pregnancy: Pregnant women should avoid deep-seated poses or twisting postures that involve crossing the legs, particularly in the later stages of pregnancy. Conclusion Kankal Asana is a simple yet profound pose that strengthens the body and calms the mind. Focusing on the skeletal structure and engaging the core muscles promotes better alignment, stability, and flexibility. With regular practice, it can also foster a deeper sense of mindfulness and awareness, contributing to physical health and mental well-being.

YOGA