Two-Legged Shoulder Pose

Last updated: December 21, 2023

What Does Two-Legged Shoulder Pose Mean?

Two-legged shoulder pose is a challenging supine forward bend that also serves as a resting pose.

To practice the pose, begin in comfortable seated position, then wrap each leg under its corresponding arm and behind the shoulders, crossing the ankles. Rock back until you rest on your back. The arms extend forward with the palms pressed together.

In Sanskrit, it is called dwi-pada kandharasana.

Two-Legged Shoulder Pose


Yogapedia Explains Two-Legged Shoulder Pose

Although considered a resting posture, two-legged shoulder pose requires a great deal of flexibility and should only be attempted after less challenging hip openers have been mastered.

This advanced pose offers the following benefits:

  • Increases back, hip and leg flexibility
  • Benefits the nervous system
  • Massages the adrenal glands and the solar plexus, thereby boosting vitality
  • Tones the abdominal muscles
  • Enhances digestion
  • Relaxes the mind
  • Boosts concentration and focus
  • Improves self-control
  • Relieves stress

Yogis who suffer from neck, lower back or knee injuries should skip two-legged shoulder pose.

During These Times of Stress and Uncertainty Your Doshas May Be Unbalanced.

To help you bring attention to your doshas and to identify what your predominant dosha is, we created the following quiz.

Try not to stress over every question, but simply answer based off your intuition. After all, you know yourself better than anyone else.



Both Legs Behind the Head Pose

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