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Bharadvaj Asana or Gentle Twist Pose is meant to soothe the spine and the abdominal organs. This powerful seated twist cultivates equanimity and inner illumination which help us unlock our vast potential and reach yoga’s ultimate aim.
TECHNIQUE
Sit on the floor with the legs straight out.
Exhale and draw the left leg into Vir Asana and the right leg into Padma Asana.
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| Bharadvaj Asana |
Shift over onto the right buttock, bend the knees and swing the legs to the left.
Lay the feet on the floor outside the left hip, with the left ankle resting in the right arch.
Inhale deeply and lift through the top of the sternum to lengthen the front torso.
Then exhale and twist the torso to the right, keeping the left buttock on or very close to the floor.
Tuck the left hand under the right knee and bring the right hand to the floor just beside the right buttock, or around the back of the waist, palm facing outward and if possible clasping the left arm.
Lengthen the tailbone toward the floor to keep the lower back long.
Soften the belly. Pull the left shoulder back slightly, pressing the shoulder blades firmly against the back, even as you continue to twist the chest to the right.
Then 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.
With each inhalation lift little more through the sternum, using the push of the fingers on the floor to help.
With every exhalation twist a little more. Stay in that position for 30 seconds to 1 minute.
Release with an exhalation then return to the starting point and repeat to the left for the same length of time.
For beginners sit sideways on a chair with the chair back to the right. Bring the knees together with the heels directly below the knees. Exhale and twist toward the chair back. Hold onto the sides of the chair back and lift the 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.
Avoid this Asana in case of diarrhea, headache, high blood pressure, insomnia, low blood pressure and menstruation.
BENEFITS
This Asana stretches the spine, shoulders, and hips.
It massages the abdominal organs.
This Asana also relieves lower backache, neck pain, and sciatica.
This Asana helps relieve stress.
It also improves digestion.
This Asana is especially good in the second trimester of pregnancy for strengthening the lower back.
This Asana also helps cure carpal tunnel syndrome.
