Yoga : Bharadvajasana - Steps to perform this excercise

 



Bharadvajasana, also known as the Sage Bharadvaja’s Twist, is a seated spinal twist yoga posture named after the sage Bharadvaja, one of the legendary seers of ancient India. This asana is known for its calming and restorative effects, making it suitable for all levels of yoga practitioners. It helps improve spinal flexibility, digestion, and posture while promoting a sense of relaxation.


Steps to Perform Bharadvajasana


1. Starting Position

Sit on the floor with your legs extended straight in front of you. Use a yoga mat or a folded blanket for support if needed.

Keep your spine erect and shoulders relaxed.


2. Bend Your Legs

Bend your knees and swing them to the left side, resting your feet beside your left hip.

Your left ankle should be nestled in the arch of your right foot.


3. Twist the Torso

Inhale deeply, lengthening your spine.

As you exhale, twist your torso to the right, placing your right hand on the floor behind you for support.


4. Position the Left Hand

Place your left hand on your outer right thigh or knee to deepen the twist.

Ensure your shoulders are aligned and relaxed.


5. Maintain the Pose

Hold the posture for 20-30 seconds while breathing deeply and evenly.

Keep your gaze over your right shoulder.


6. Release and Repeat

Slowly release the twist and return to the starting position.

Repeat the pose on the other side, twisting to the left.


Precautions

Avoid this pose if you have recent or chronic spinal injuries.

Pregnant women should perform this pose under expert guidance, avoiding excessive twisting.

Always maintain a gentle twist without straining the neck or spine.


This asana is an excellent way to incorporate a gentle spinal twist into your routine, promoting relaxation and improving overall flexibility.


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