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Bharadvaja’s Twist, or Bharadvajasana, is a seated yoga posture that provides numerous benefits, from improving spinal mobility to enhancing digestion. Below is a detailed guide to mastering this asana.
Step-by-Step Instructions:
Starting Position: Begin in a seated position with your legs extended in front of you. Bend your knees to the right and shift your feet to the left. Your left ankle should rest in the arch of your right foot.
Lengthen Your Spine: As you inhale, press your sitting bones firmly into the mat to create length in your spine.
Twist to the Right: On your exhalation, twist your torso towards the right, using your arms for support. Your left hip might lift slightly off the ground as you move deeper into the twist.
Turn Your Head Last: Once your torso is twisted, turn your head and neck to follow, gently pressing the fingertips of your right hand into the mat for more stability.
Deepen the Twist: Continue lengthening your spine as you inhale, and with each exhale, explore the depth of your twist. Stay in the position for a few breaths.
Coming Out of the Pose: To exit the pose, release your hands, bring your torso back to the center, and extend your legs in front of you.
Repeat on the Other Side: After holding the pose for a few breaths, repeat the process on the opposite side.
Beginner’s Tips:
- If you struggle to ground your sitting bones, try sitting on a thickly folded blanket. This will help prevent tilting towards the twisting side, ensuring a more stable and aligned posture.
Benefits of Bharadvaja’s Twist:
- Improves Spinal Mobility: This twist helps increase flexibility and movement in the spine.
- Enhances Digestion: The twisting motion massages the abdominal organs, promoting better digestion and detoxification.
- Relieves Tension: The posture provides a gentle release for the back and torso, helping to alleviate stress and tension.
Things to Watch Out For:
- Focus on grounding your sitting bones to lengthen the spine before beginning the twist. Allow your hips to follow the natural rotation of the spine as you twist.
- Remember: Lengthening the spine is more important than the depth of the twist. Always prioritize elongation for maximum benefit.
Variations to Try:
For Beginners: An easier variation involves sitting sideways on a chair with the backrest to your right. Keep your knees together and heels directly beneath the knees. Exhale and twist towards the back of the chair. Hold onto the sides of the chair to increase the stretch and mimic the twisting action.
Advanced Variation: To deepen the twist, change the position of your arms. As you twist to the right, exhale and swing your right arm around behind your back. Hold your left arm at the elbow or take hold of your shirt. Turn the left arm outward and slip your hand under the right knee, pressing your palm onto the floor for added stability.
By practicing Bharadvaja’s Twist, you can enjoy increased flexibility, improved digestion, and a more mobile spine. For those looking for yoga classes in North York, we offer three distinctive yoga practices at Serenev Studio: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or experienced yogi, Serenev Studio provides the perfect environment for your yoga journey. For the premier yoga class in North York, register online or contact Serenev North York Yoga today.
