Bharadvajasana भरद्वाजासन

Bharadvajasana भरद्वाजासन (Bharadvaja’s Twist) is a seated spinal twist that offers numerous benefits for the body and mind. It is named after the Vedic sage Bharadvaja.

How to do Bharadvajasana

  1. Start in Staff Pose (Dandasana):
    Sit on your mat with your legs extended straight out in front of you. Sit up tall, lengthening your spine.
  2. Position Your Legs:
     Shift your weight onto your right buttock, bend your knees, and swing both legs to your left side. Your feet should rest on the floor outside your left hip. The left ankle should be resting in the arch of the right foot.
  3. Twist Your Torso:
     Inhale to lengthen your spine, and on the exhale, twist your torso to the right.
  4. Place Your Hands:
     Place your right hand on the floor behind your body, in line with your hips. Your left hand should rest on your right knee.
  5. Refine the Pose:
     With each inhale, lengthen your spine, and with each exhale, gently deepen the twist, looking over your right shoulder. Keep both sitting bones grounded. If your left buttock lifts off the floor, place a folded blanket or a block under it for support.
  6. Hold and Release: Hold the pose for 30 seconds to a minute, breathing deeply. To release, exhale and slowly unwind back to the center.

Benefits of Bharadvajasana

  • Spinal Health:
    It improves the flexibility and mobility of the entire spine (lumbar, thoracic, and cervical regions). This can help relieve back pain and stiffness.
  • Stretches:
     It provides a deep stretch to the shoulders, hips, and neck.
  • Internal Organ Massage:
    The twisting action massages the abdominal organs, which can improve digestion and help with detoxification.
  • Stress Relief:
     The gentle twist and focus on the breath help calm the nervous system, reducing stress and anxiety.
  • Posture Improvement:
     Regular practice helps to counteract the effects of a sedentary lifestyle and can improve overall posture.

Contraindications of Bharadvajasana

Avoid or modify this pose if you have:

  • Spinal Injury:
    Do not practice if you have a recent or chronic spinal injury or a herniated disc.
  • Headaches:
    The twisting motion may exacerbate headaches.
  • Blood Pressure Issues:
    Individuals with high or low blood pressure should be cautious and consult with a healthcare professional before practicing.
  • Diarrhea or Insomnia:
    It is best to avoid this pose if you are experiencing these conditions.
  • Pregnancy:
    Pregnant women should avoid this pose or practice with extreme caution and with guidance from a qualified instructor, especially in later stages.

Anatomy (Muscles involved)

Bharadvajasana engages and stretches a wide range of muscles and joints:

Spine:
 The pose mobilizes the vertebrae and stretches the muscles supporting the spine, such as the erector spinae.

 

Core Muscles:
 It engages and strengthens the oblique muscles, which are crucial for core stability and rotational movements.

Hips and Glutes:
The positioning of the legs provides a gentle stretch to the hips and gluteal muscles.

Shoulders and Neck:
 The twist stretches the muscles of the shoulders and neck, improving their range of motion.