Viparita Karani or candle pose is an inverted pose, comparable in its effect on the human body to sarvangasana (birch pose). But at the same time, it is less traumatic and dangerous, since in this inverted position there is no load on the neck and shoulders. And its main function is to unload the spine. We are together with yoga instructor Anastasia Kasnikovskaya we will tell you today how to practice this asana correctly and to whom it is definitely contraindicated.
Anastasia Krasnikovskaya, yoga instructor:
“Viparita Karani – the pose of an inverted seal or the pose of a bent candle – is one of the “royal” yoga poses, since it combines several healing, psychophysiological and energy effects at once and at the same time is relatively accessible and safe to perform.
The Viparita Karani pose belongs to the inverted asanas, however, its implementation, unlike most inverted poses, does not require an ideal state of the cervical region, arm strength, core muscle tone and balance, in addition, this pose has a simplified method of execution that retains most of the effects of the classical asana variation.
Viparita Karani has practically no contraindications and can be included in exercise complexes for any level of training, including those actively used in yoga therapy and yoga for pregnant women.
The benefits of exercise
Viparita karani is considered in yoga practice as a posture of immortality. It would seem that such a simple and pleasant position, not at all complicated – but it is she who is credited with an effective effect on the aging process in the body, it has the main rejuvenating function.
In addition, this pose is also very pleasant. If in other asanas it can be both difficult and difficult, and you need to overcome yourself, then viparita karani gives the body an unprecedented feeling of relaxation, both during the asana and after. Usually the candle pose is the final asana during the practice of hatha yoga, it relieves tense muscles and allows the body to rest after performing heavy asanas.
Anastasia Krasnikovskaya, yoga instructor:
“In the classical description, this is a pose that brings youth to the body and mind. In more detail, the regular implementation of Viparita Karani contributes to:
- outflow of lymph;
- reduction of swelling of the extremities, due to the redistribution of weight and removal of part of the load from the circulatory system, effective prevention of varicose veins;
- rest of the heart muscle;
- relieving tension in the pelvic organs, improving the organs, preventing their prolapse (especially in women);
- restoration of the functions of the thyroid gland and other glands of secretion, tk. they are abundantly bathed in fresh blood;
- improving the blood supply to the brain, and as a result, improving memory and its other functions;
- improving the appearance of skin and hair, slowing down the appearance of mimic wrinkles, gray hair.
In addition, regular asana performance helps to get rid of constipation and digestive problems, which contributes to the timely removal of toxins from the body, rejuvenation occurs at the cellular level, and vitality increases.
Karani viparita has a special effect on the lumbar spine. During yoga practice, we often load the lower back by stretching it or twisting it in various asanas. If we do not control the lower back during yoga, then by the end of the practice we feel discomfort and even sometimes aching pain. It is viparita karani or the candle pose that helps to safely unload the lumbar region. If you have problems with the lumbar spine, then doing this asana for 10 minutes a day will help you feel relief.
Also viparita karani is a very good asana for the prevention of varicose veins. All inverted asanas unload the legs very well, allowing you to normalize blood flow and even pressure, but this asana allows you to do this as safely as possible and without stress on the spine.
Exercise harm
Contraindications for this pose are minimal:
- high blood pressure (at the time of execution);
- sinusitis and nasal congestion;
- inflammatory diseases of the eyes and ears;
- critical days for women;
- chronic diseases of the heart, brain;
- serious neck and back injuries;
- hyperthyroidism;
- while taking strong drugs, antibiotics.
This asana is contraindicated even for pregnant women, and who, if not them, needs the prevention of varicose veins and feel heaviness in the legs during pregnancy. By practicing viparita karani, you will give your body great support and relaxation.
Viparita Karani Pose Technique
The easiest and safest technique for doing this exercise is:
- take a roller or soft brick;
- lie on your back, arms extended along the body;
- put a roller or soft brick under the sacrum to support the lower back, it will simultaneously insure you and relax the lower back;
- place your hands under your lower back in the shape of a bowl and raise one and the other leg;
- if you feel confident and comfortable, you can lower your hands down, supporting the roller / brick with them;
- relax and enjoy and health while doing the asana.
For more convenient and safe performance of viparita, karani can be done against the wall, forming a fold. Then the body will receive maximum relaxation.