Bharadvajasana ( भारद्वाजासन ) or Bharadvaja’s Twist is also known by different names – ‘Torso Stretch Pose’ or ‘Seated Spinal Twist‘. It is an intermediate level yoga asana that . In this article, we would discuss about various such health benefits, steps and precautions for practicing ‘Bharadvajasana’.
The word ‘Bharadvajasana’ is named after the ancient sage ‘Bharadvaja’, one of the Saptharishi ( seven great sages ). This lateral twist of spine is considered as a warm-up posture that prepares you for more advanced twists and improves the flexibility of your back and torso.
How to practice Bharadvajasana or Bharadvaja’s Twist Pose
Following are the step by step instructions to follow for the practice of Bharadvajasana or Bharadvaja’s Twist Pose
Bharadvajasana I
Step 1
- To begin Bharadvajasana sit down on the floor in the Staff pose with your legs stretched out in front of you.
Step 2
- Keep the spine erected, bend your left knee backward in Vajrasana and bring left feet over the right thigh.
Step 3
- Shift your body weight onto right buttock & twist torso while resting left hand on the floor with exhalation.
Step 4
- Bend your right elbow across the back to clasp the ankle of right leg or just simply rest it on the left thigh.
Step 5
- Now start gazing over your right shoulder and inhale to raise your torso through the top of your sternum.
Step 6
- Breathe normally & hold this posture for about 30 seconds to 1 minute or as long as you are comfortable.
Step 7
- To release pose return to the initial posture with an exhalation & repeat all steps on the other side as well.
Bharadvajasana II
Step 1
- To practice Bharadvajasana II, sit up in Dandasana with your legs stretched out with your back erected.
Step 2
- Bend your left leg from the knee and move it backward in Vajrasana, towards the outside of the left hip.
Step 3
- Bend the right leg from the knee and place it on the left thigh and shift bodyweight onto right buttock.
Step 4
- Twist torso right while resting left hand on the floor with exhalation and grab right foot with right hand.
Step 5
- Take deep breath during the practice of this posture and lengthen your tailbone to the crown of head.
Step 6
- Stay in this posture for about 30 – 50 seconds with deep breathing or hold it according to your ability.
Step 7
- To release asana straighten legs & hands to its original position then repeat this process on other side.
Modifications and Variations
Mrigasana ( Deer Pose ) and Ardha Virasana ( Half Hero Pose ) are variations of Bharadvajasana ( Bharadvaja’s Twist Pose )
To deepen experience during Bharadvajasana, try these following modifications and find out variation that works for you:
- You may place some blankets under your thighs or the hips for better support this would decrease sciatic nerve pain.
- If you have any hip mobility problems then you can also practice Bharadvaja’s Twist Pose by being seated on a chair.
- You can take help of your partner while twisting to the opposite side by his left foot placed on the top of your thighs.
Health Benefits of Bharadvajasana
Following are the health benefits of Bharadvajasana – Bharadvaja’s Twist Pose that you would attain gradually with regular practice :
- Bharadvajasana stimulates & massages the abdominal muscles that aids to improve your overall digestion.
- Bharadvajasana activates Muladhara & Anahata chakras that gives sense of security & boosts self-esteem.
- Regular practice of Bharadvajasana aids to reduce abdominal fat especially the love handles or oblique fat.
- Bharadvajasana offers deep stretching to your spine, shoulders, neck, legs, calves, knees, thighs and hips.
- Bharadvajasana aids to release prana energy from the base of spine that results in decrease in stress level.
- Daily practice of Bharadvajasana has therapeutic effects in carpal tunnel syndrome, arthritis & sciatica pain.
- Bharadvajasana relieves pain & stiffness related to neck, shoulders, hips, lower back, thighs, spine, calves.
- Bharadvajasana not only improves the flexibility of your spine and shoulders but also a hip opener posture.
- Bharadvaja’s Twist Pose helps to restore your bodily balance by correcting your spine to its original shape.
- The regular practice of Bharadvaja’s twist improves lymphatic and blood circulation throughout your body.
- The practice of Bharadvajasana aids to boost your parasympathetic nervous system and calms your mind.
- Bharadvaja‘s Twist Pose strengthens knees, hips, elbows, shoulders, hamstrings, spine, arms & lower back.
- Bharadvajasana helps to open up chest, enhances the intake of oxygen & your overall breathing capacity.
- Practice of Bharadvajasana helps to treat disorders related to kidneys, liver, spleen, uterus & gall bladder.
- Bharadvajasana regulates functioning of your hormones and treats symptoms related to their imbalances.
- The regular practice of Bharadvaja’s twist is extremely beneficial for women in the management of PCOS.
Precautions and Contraindications
- You should avoid practicing of Bharadvajasana if you are suffering from headache, insomnia, migraines etc.
- You should avoid the practice of Bharadvaja’s Twist Pose if you are suffering from diarrhea and dysentery.
- All the women are recommended to avoid the practice of Bharadvajasana during their menstruation cycle.
- You should the practice of Bharadvajasana if you have any injury in your neck, hips, knees or shoulders etc.
- People with any cardiac condition, high or low blood pressure should avoid the practice of Bharadvajasana.
- You should avoid the practice of Bharadvajasana if you have severe pain in lower back or any spinal injuries.
- Avoid Bharadvajasana if you’re suffering from stress, depression, eye strain, fatigue, cold or congestion etc.
- Bharadvajasana is beneficial for cervical pain, yet it’s advised to avoid its practice if you have the severe pain.
Preparatory Poses
- Virasana
- Vajrasana
- Vrksasana
- Baddha Konasana
- Parivrtta Trikonasana
- Ardha Matsyendrasana
- Parivrtta Parsvakonasana
- Triangmukhaikapada Janusirasana
Follow-up Poses
- Uttanasana
- Janu Sirsasana
- Virabhadrasana
- Utthita Trikonasana
- Paschimottanasana
- Supta Padangusthasana
Conclusion
The regular practice of Bharadvajasana offers numerous benefits – revitalize body, improves appetite, prevents laziness, calms mind, enhances positive mood, improves respiratory system, massages reproductive organs, relieves anger, stress & anxiety etc.
We really hope that this article would be useful guide for your practice of Bharadvajasana. Try out this excellent pranayama to boost mind – body coordination and share your thoughts, views and suggestions on this blog post in the comment section down below.
Also Read :
FAQs Related to Bharadvajasana and its benefits
How do the regular practice of Bharadvajasana improve one's digestive health ?
Bharadvajasana involves lateral twisting and squeezing of your abdominal organs that boost and regulates your metabolism. Its regular practice not only tones and strengthens your core muscles but also helps to relieves many stomach related problems like indigestion, acidity, flatulence etc.
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