The Bharadvaja's Twist (asana dedicated to the sages) is a simple yoga exercise done in a seated position. It has multiple benefits and can be done by all, including beginners. The gentle twist rejuvenates the spine and muscles of the body and soothes the nervous system. Regular practice of this pose has a calming effect on the body.
This pose is a good stretch for the hips, spine and shoulders. A great stress buster and aids healthy digestion. Also beneficial to arthritis patients if practiced regularly and relieves lower backache and neck pain.
This pose helps strengthen the lower back in the 2nd trimester of pregnancy, but should be performed under supervision, carefully and moderately by pregnant ladies.
HOW TO:
1. Begin by sitting in Staff pose (Dandasana). Shift to your left, bend your knees, and swing your legs to the right. Rest your right ankle in the arch of your left foot.
2. Lengthen your spine. Exhale and twist to the left.
3. Tuck your right hand underneath your left knee. Then grasp your upper right arm with your left hand by placing your left arm behind your back. Exhale and continue twisting the torso to the left.
4. Gaze over your left shoulder.
5. Stay in this pose for up to one minute. Exhale to release and repeat on the opposite side.
BENEFITS:
- Massages the abdominal organs
- Improves digestion
- Stretches the spine and shoulders
- Increases spinal flexibility
- Relieves stress
CONTRAINDICATIONS:
- High blood pressure
- Low blood pressure
- Diarrhea
- Insomnia
- Headache
DEEPEN THE POSE:
You can increase the challenge in this pose by slightly varying the position of the arms and hands. First, exhale and swing your right arm around behind your back as you twist to the right. If you can, grip the left arm at the elbow with the right hand; if you can't, hold a strap looped around the left elbow. Then turn your left arm outward (so the palm faces away from the knees) and slip the hand under the right knee, palm on the floor.
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