The Bharadvaja’s Twist (Bharadvajasana)
Benefits of the Bharadvaja’s Twist (Bharadvajasana):
Bharadvasana releases contraction in musculature as well as connective tissue, while improving visceral processes: the liver, spleen, kidneys, and particularly the digestive and eliminative functions are strengthened.
How to perform the Bharadvaja’s Twist (Bharadvajasana):
- Sit on the floor with your legs straight out in front. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in your right arch.
- Breathe in and lift through the top of the sternum to lengthen the front torso. Now breathe out and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long and soften the belly.
- Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right.
- Hold the asana for 30 seconds to 1 minute, then release while breathing out. Return to the starting position and repeat the same on the other side.
Durations/Repetitions of the Bharadvaja’s Twist (Bharadvajasana):
Hold the asana for 30 seconds to 1 minute, then release while breathing out. Repeat the asana twice on both sides.
Difficulty Level and Advancement of the Bharadvaja’s Twist (Bharadvajasana):
Bharadvasana is a difficulty level 3 asana recommended for beginners.