Bharadvaja's Twist

Bharadvajasana

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Yoga

Meaning of name:

(bah-ROD-va-JAHS-anna).Bharadvaja=one of seven legendary seers,credited with composing the hymns collected in the vedas.

Short descriptions:

This gentle twist is a tonic for the spine and the abdominal organs.

Step by Step:

(1) Sit on the floor with your legs straight out in front of you.Shift over legs onto your right buttock,bend your knees,and swing your legs to the left.Lay your feet on the floor outside your left ankle resting in the right arch.

(2) Inhale and lift through the top of the sternum to lengthen the  front torso.Then exhale and twist your torso to the right,keeping the left buttock on or very close to the floor.Lengthen your tailbone toward the floor to keep the lower back long soften the belly.

(3) Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock pull your left shoulder blades firmly against your back even as you continue to twist the chest to the right.

(4) You can turn your head in one of two directions continue the twist of the torso by turning it to the right,or counter the twist of the torso by turning it left and looking over the left shoulder at your feet.

(5) With every inhalation lift a little more through the fingers on the floor to help,with every exhalation twist a little more stay for 30 seconds to 1 minute,then release with an exhalation.return to the starting position,and repeat to the left for the same length of time.

Beginner's Tip:

If you tilt onto the twisting-side buttock(which compresses the lower back),raise it up on a thickly folded blanket.Consciously sink both sitting bones toward the floor.

Anatomical Focus:

Upper back

Therapeutic Applications:

Stress

Contraindications and cautions:

Diarrhea
Headache
High blood pressure
Insomnia
Low blood pressure
Menstruation

Modifications and props:

For an easier variation of this pose,sit sideways on a chair with the chair back to your right.Bring your knees together and your heels directly below your knees.Exhale and twist toward the chair back.Hold onto the sides of the chair back and lift your elbows up and out to the sides,as if you were pulling the chair back apart.Use the arms to help widen the upper back and move the twist into the space between the shoulder blades.

Variations:

Bharadvajasana

Sit on the floor with your legs straight in front.Exhale and draw your left leg into virasana (Hero Post),then your right leg into padmasana (Lotus Pose).(see the caution given for padmasana).If the right knee doesn't rest comfortably on the floor,support it with a thickly folded blanket.twist to the right and with your left hand grip the outside of the right knee.With an expressive exhalation,Swing your right arm around behind your back and grip the right arm foot.If it isn't possible to grip the foot directly,use a strap.

Benefits:

Stretches the spine,shoulders,and hips Massages the abdominal organs Relieves lower backache,neck pain,and sciatica.Helps relieve stress improves digestion.Especially good in the second trimester of pregnancy for strengthening the lower back.Therapeutic for carpal tunnel syndrome.

Follow-up poses:

Baddha Konasana
Supta padangusthasana
Utthita trikonasana
Virabhadrasana
Virasana
Vrkasana
Uttanasana
Paschimottanasana
Janu sirsasana

Preparatory poses:

Baddha Konasana
Supta padangusthasana
Utthita Trikonasan
Virabhadrasana
Virasana
Vrksasana

Partnering:

A partner can help you learn to ground the opposite-side buttock.If you are twisting to the right,have your your partner stand to your left side and place his/her left foot on the very top of your left thigh,with the inner edge of the foot in the groin.Apply gentle pressure at first,then increase the pressure as seems appropriate.Exhale into your twist but keep the top left thigh releasing away from your partner's foot.


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