Bharadvajasana I - Bharadvaja's Twist

It is a simple seated position that is suitable for most people,including beginners.It's named after the ancient Indian sage,Bharadvaja.He was a wise seer who is believed to have composed hymns that were later collected in ancient scriptures called the Vedas,around 1500 BCE.This pose is sometimes called, "Pose Dedicated to the Sage Bharadvaja."
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

People who have a history of spine, hip or disc problems or injuries should be carefull.
Note: A beginner's tip for Bharadvaja's Twist would be to rest your buttock on a thickly folded blanket or cloth when performing the twist. The weight of your body would then be pressed firm against the ground.
Avoid doing this asana. Read this section carefully before you do it.
Avoid practicing this pose if you have a recent or chronic injury to your knees,hips,or spine.
Also avoid this pose if you are currently experiencing high or low blood pressure,insomnia,headaches, or diarrhea.

How to do this asana:

Sit on the floor in Dandasana position.Shift your weight to your right buttock.Bend your knees and bring your legs to the left.Exhaling,twist your upper torso to the right.Place your right hand on the floor behind your body,and rest your left hand on your outer right thigh.Turn your left palm up and remain in this position.
Step 1: Sit on the floor with your legs stretched out in front of you. Place your arms in a resting position at your sides.
Step 2: Bend your knees and bring them toward your left hip,such that the weight of your body is now resting on your right buttock.The inner side of your left ankle should now be able to rest on the arch of your right foot.
Step 3: Inhale slowly and stretch your spine to lengthen it as much as possible.Then,exhale slowly and twist your upper trunk to the maximum extent possible.You may keep your right hand on the floor and your left hand will rest on the outer part of the thigh of your right leg.
Step 4: Now,with a slight bend in the upper part of your back,twist around your backbone and feel its effects from your lower back to the tip of your head.
Step 5: Turning your head,look out over the shoulder on your right.Remain in this pose for a minute.

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