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Yoga Central - Bharadvaja's Twist |
By Mercedes Aspland
 This is the latest article in our yoga central series and today we will be looking at a pose known as Bharadvaja's Twist or Bharadvajasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.
How to Carry Out the Pose
We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.
1. Begin the pose the pose sitting on the floor with your legs straight out in front of you. Now shift your weight so that it is on your right hip. If you find this difficult use a folded blanket to prop up your left side. No bend your legs and bring them to the left side of your body. Lay your feet on the floor outside your left hip and put
the left ankle in the arch of your right foot.
2. Inhale and expand the chest and lifting the chest towards the chin. As you exhale twist the body around to the right leaving the left hip on the floor. Keep the body as long as possible by pushing the hips towards the ground and keep the belly soft.
3. Now place your left hand under your right knee and place the right hand on the floor by your right hip. Leaving your chest turned to the right gently pull back your left shoulder making sure your shoulder blades are pressed firmly against the back.
4. You have two options now. You can either deepen the twist by turning your head to the right or you can counter it by turning your head to the left to look over your shoulder. If you feel any pain in your neck reduce the turn in either direction.
5. Continue to breathe deeply making sure the exhalation is a long as the inhalation. As you inhale push down with the hands and length the back and as you exhale deepen the twist. After around 30 seconds to 1 minute release and come back to centre. Then repeat the exercise on the opposite side.
Tips and Precautions
If you find this pose is difficult for you then you can modify it by sitting sideways on a chair. Have the back of the chair to the right of your body, place your knees together with your feet under your knees. Then twist to the right and hold the chair back on either side. Lift your elbows and pull out in the chair back to widen the upper back. When complete come back to facing front and repeat on the other side.
You should be careful doing this exercise if you suffer from headaches, insomnia, diarrhoea, high blood pressure or low blood pressure. It may also be worth refraining from this exercise during menstruation.
If you would like to deepen the pose then you can do so by taking your right hand round behind your back and hold the left arm just above the elbow. If you cannot quite reach your left arm then you can place a strap around it and hold this in your right hand.
Benefits and Focus
The main focus of this exercise is to release the upper back however it can also help with stretching the spine, shoulders and hips. There are a number of conditions that could benefit from this exercise including, low back pain, sciatica and neck pain. It can also relieve stress, improve digestion and be therapeutic for carpel tunnel syndrome. It could also be beneficial for women in the second trimester of pregnancy as it can aid in strengthening the lower back.
This article has been supplied by alternative therapies directory. You can also find more information on our Yoga page.
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