Bharadvaja’s Twist Pose (Sanskrit: Bharadvājāsana I / भरद्वाजासन)
Bharadvaja was one of the Seven Great Sages or Rishis of ancient India as per the Vedas and the Hindu mythology. He was also the father of Dronacharya, the royal guru and the military leader of the Kauravas and the Pandavas who fought the great war of the Mahabharatha against each other. Bharadvajasana (Bharadvājāsana) which comes under the category of seated spinal twists is dedicated to this great sage.
Instructions for Doing the Bharadvaja’s Twist Pose
- Sit comfortably on the floor with both your legs stretched out in front of you.
- Bend both your knees as you move your legs closer to your body by bringing your feet to the right side of your right hip. Your butt should rest on the floor.
- Now turn your upper body 45-degrees to your left while straightening your right arm. Place your right hand on the outer edge of your left thigh close to your left knee. Now push your hand further ahead and place it under your left knee. Try to touch the floor with your palm.
- Exhale and bring your left arm from behind the back to clasp your right arm (above the elbow). Your left arm will be bent at the elbow while your right arm will be straight.
- Turn your neck towards your right and focus on a point over your right shoulder. Breathe deeply but evenly, without any jerks. Hold this position for about 30 seconds.
- Now start loosening your hand’s grip and bring your legs in the front again.
- Repeat the asana with your left side now. This time you’ll bring your legs to your left side close to your left hip. Turn your upper body 45-degrees to your right with your left hand under your right knee. Clasp your left arm (above your elbow) with your right hand and turn your neck towards your left.
- Release and come back to step 1.
Benefits of Bharadvajasana I
- This asana stretches your spine, lower back, hips, and shoulders. People with stiffness in their back would definitely benefit from this pose.
- It also helps relieve Arthritis pain, lower back pain and neck pain.
- Practicing this pose regularly improves your digestion and metabolic rate.
- Pregnant women can also practice Bharadvajasana I in the second trimester of their pregnancy to strengthen their lower back. But make sure you do that under the supervision of an expert.
- This asana is also recommended to women with hormonal imbalances.
Precautions
- Do not practice this asana if you have high BP, headache, migraine, insomnia, or have recently recovered from diarrhea.
- And practice this pose very cautiously if you have a hip, spinal, knee, or shoulder injury.
- You can put a folded blanket under your hips if you aren’t able to keep your buttocks on the floor, initially.