Bharadvaja's Twist

Bharadvaja's Twist Pose, known as "Bharadvajasana," is a seated yoga pose that involves a gentle spinal twist. This pose helps improve spinal flexibility, relieve tension in the back, and can be beneficial for digestion. Here's how to perform Bharadvaja's Twist Pose:

Step-by-Step Instructions:

1. Starting Position:

• Begin by sitting on the floor with your legs extended in front of you. Sit in Dandasana (Staff Pose), with your spine long and your legs together.

1. Bend Your Knees:

• Bend your knees and bring your feet to the left side of your body. Your feet should be positioned next to your left hip with your heels close to your buttocks.

1. Sit Upright:

• Sit up straight and lengthen your spine, as if you're sitting against an imaginary wall.

1. Twist to the Right:

• Inhale and twist your torso to the right. Place your left hand on the outside of your right thigh, just above the knee.

1. Position Your Right Hand:

• Place your right hand behind you on the floor, fingers pointing away from your body, and use it to support your twist.

1. Lift Your Chest:

• As you inhale, lengthen your spine and lift your chest, creating space along the front of your body.

1. Deepen the Twist:

• On an exhalation, gently deepen the twist by rotating your torso further to the right. Your gaze can follow the twist, looking over your right shoulder.

1. Maintain Steady Breathing:

• Hold the pose for a few breaths, maintaining steady and deep breaths. Continue to lengthen your spine on each inhale and twist a little more on each exhale.

1. Release the Twist:

• To release the twist, slowly unwind your spine, turning to face the front. Straighten your legs, returning to Dandasana.

1. Repeat on the Other Side:

• Perform the same twist on the other side by bending your knees to the right and twisting to the left.

Tips:

• It's important to maintain an upright and lengthened spine in this pose to avoid rounding your back.
• If you find it difficult to reach the floor with your right hand, you can place a cushion or yoga block under your hand for support.
• Avoid forcing the twist. Go only as far as your body allows without straining or feeling discomfort.

Bharadvaja's Twist is a gentle and accessible seated twist that can be incorporated into your yoga practice to enhance spinal mobility and provide relief from tension in the back. It's also a pose that can be practiced at various levels of intensity to suit your flexibility and comfort.