Bharadvaja’s Twist, or Bharadvajasana I, is a yoga pose steeped in the rich tapestry of ancient yogic traditions. Named after the revered sage Bharadvaja, a prominent figure in Hindu scripture and one of the seven ancient sages, or “Saptarishis,” Bharadvaja’s Twist embodies the deep connection between yoga and the spiritual heritage of India.
As a sage known for his wisdom and devotion to higher knowledge, Bharadvaja holds a significant place in the historical narrative of yoga’s evolution. This seated twisting pose pays homage to the sage’s commitment to spiritual exploration and is believed to offer practitioners not only physical benefits, such as improved spinal flexibility and digestive stimulation, but also a pathway to inner harmony and balance
How to do Bharadvaja’s Twist (Bharadvajasana I) Step-by-Step
- Begin in a comfortable seated position on your mat with your legs extended in front of you.
- Sit with your spine tall and shoulders relaxed. Bend your knees and bring them to the left side of your body.
- Place your feet beside your left hip, allowing your right buttock to rest on the floor.
- Ensure both sitting bones are grounded evenly on the mat.
- Adjust the position of your legs so that there’s a comfortable and stable foundation.
- Place your left hand behind you, fingers pointing away from your body, providing support for your upright spine.
- Inhale and lengthen your spine.
- Exhale and twist your torso to the right, bringing your right hand to the outside of your left knee. Turn your head and neck to the right, looking over your right shoulder.
- Deepen the twist with each exhalation, keeping the spine tall and shoulders relaxed.
- Hold the pose for several breaths, maintaining the twist and feeling the opening through the spine.
- Use your breath to create space in the twist, inhaling to lengthen and exhaling to deepen.
- Breathe deeply and steadily, emphasizing the expansion of the ribcage with each inhale.
- Inhale and slowly unwind from the twist.
- Extend your legs in front of you before repeating the sequence on the other side. Bend your knees to the right, placing your right foot beside your right hip.
- Place your right hand behind you and twist to the left, bringing your left hand to the outside of your right knee.
- Repeat the steps, holding the twist and breathing deeply.
Benefits:
Bharadvaja’s Twist promotes flexibility in the spine and lower back area. This pose is great for lower back pian and other problems relating to the spine such as sciatica, arthritis of the lower back, arthritis of the dorsal region and arthritis or stiffness of the shoulder joints.
Cautions:
- Avoid forcing the twist and listen to your body.
- If you have any spinal or hip injuries, practice this pose under the guidance of a qualified yoga instructor.
- If you experience pain or discomfort, release the pose and consult with a healthcare professional if necessary.
