The candlestick position in yoga is among the most common and it is also common to see it applied in other disciplines related to gymnastics and body care. There are several varieties of this asana known as Sarvangasana, so it can be done from its simplest form to other more difficult and specific derived postures, which can only be done if you have enough practice and knowledge about yoga. This asana is ideal for stretching the muscles of the back and neck at the same time that it greatly facilitates mental relaxation. In this article, we are going to explain in detail everything you need to know about the benefits of candlestick posture in yoga and how to do it correctly.
Table Of Content
1. Benefits of Candlestick Pose
2. How to do candlestick pose in yoga correctly
3. Muscles worked with the Sarvangasana
4. Candlestick posture contraindications
Benefits of Candlestick Pose
There are many benefits that the candle position or Sarvangasana offers us, because due to the posture that our body adopts, we are able to relax and work many different muscles. Above all, we strengthen and tone the back and neck area, but also the legs and arms, making it a very complete exercise.
As with all asanas, by practicing them on a regular basis, we manage to improve our flexibility, and relaxation and also tone of various parts of the body. But, in the following lines, we are going to detail the main benefits of the candlestick posture in yoga,
so that you understand why it is so common to see it in group sessions and encourage you to try it:
- We deeply stretch the muscles of the back, shoulders and neck, thereby strengthening the spine from top to bottom. It also strengthens other muscles such as the glutes and legs.
- It helps us to correct the posture of the back so it is suitable for minor problems in it.
- It relaxes the nervous system while helping to oxygenate the brain and, therefore, improve its tissues and function. For this reason, it also helps mental relaxation and reduces anxiety.
- It improves our balance and concentration since we have to be very attentive to the muscles that are used and how to do it correctly.
- Since the position is head down, it activates the blood supply, stimulating various glands in the body, especially the thyroid gland.
- For the same reason, it improves the state of various systems such as the circulatory, lymphatic, nervous, digestive and even reproductive systems.
- It is used to relieve respiratory problems such as asthma.
- Helps burn fat and eliminate liquids by stimulating the burning of calories and the functioning of the lymphatic system.
- Prevents and helps treat problems such as hemorrhoids, varicose veins, constipation, hormonal imbalances, colds and improves memory.
Several of these benefits can be found in other asanas, especially the fact of stretching, toning, balancing various muscles and relaxing both physically and mentally. For this reason, it is good to know what the benefits of yoga are in order to decide if we want to practice it and at what level it suits us according to our needs.
How to do the candlestick pose in yoga correctly
As you already know all the benefits that this asana can offer you, you are surely wondering how to do it well to make the most of everything it has to offer and without hurting yourself. So, as yoga has many benefits and if it is practiced well, we often notice great improvements, but if it is practiced poorly it can damage our muscles, tendons, and joints, we are going to explain in detail how to do the candle position well in yoga :
- Lie on your back on your mat, bring your feet together and stretch your arms out to your sides, placing your palms on the floor.
- Inhale deeply as you gradually raise your legs, pressing your arms against the ground and your abs. Raise your legs until your back is vertical and place your hands on your lower back to support yourself, leaving your elbows, shoulders, neck and head well placed on the floor.
- You should push your hands behind your back and your shoulders on the ground to help you keep your balance and keep your back and legs as straight as possible.
- The final position should result in a right angle between your neck and your back. To do this you will notice that your chin presses on your sternum.
- At this time you can apply some of the variations that complicate this posture but with which other benefits are obtained, but you should only do it when you master this asana in its basic form.
- To return to the starting position you have to descend very slowly by lowering your back and then your legs, helping yourself with your arms, hands and abdominals to maintain your balance. It is important that when you go down you exhale all the air slowly.
It is recommended that the duration of the exercise when starting to do it is 30 seconds, we must increase between 5 and 10 seconds each day until we can hold between 3 and 5 minutes. If at first, it is difficult to do this position, we can help ourselves by placing blankets or folded towels under our shoulders and arms, or we can support our feet on the wall.
The variations of this asana range from letting the legs fall behind our head very slowly and then return to the vertical position and finally to the initial position, to placing the arms vertically at the sides of our body keeping all the weight and balance alone. on the shoulders and neck. Likewise, bending only one leg until the knee touches our head or intertwining the legs continued in a vertical position are other variations.
Muscles worked with the Sarvangasana
If, in addition to seeking relaxation, you also want to start practicing yoga to lose weight and tone your body, you will surely be interested in knowing which muscles the candlestick posture works on, which will help you strengthen as well as define. The muscles that are used the most when doing this asana are the following:
- neck muscles
- shoulder muscles
- upper back muscles
- lower back muscles
- ABS
- Biceps
- triceps
- Buttocks
- Abductors
- Quadriceps
- hamstrings
- Twins
Candlestick posture contraindications
Although the Sarvangasana has many benefits for our body and also for the mind, there are also certain contraindications of the candlestick position that we must keep in mind to know if we should practice it or not:
- Cases of advanced gastric disease or gastroenteritis
- People with migraines and severe headaches
- while having menstruation
- If there is a neck, shoulder or back injury that is still being rehabilitated or treated
- People with hypertension
- This asana is not recommended during pregnancy, it should only be done if you have a lot of experience and the doctor allows it.
- People with eye problems such as glaucoma or high eye pressure.
- People with serious ear problems.