Bharadvajasana (Seated Spinal Twist)

Start with a seated position.

Bend both knees towards your left buttock and place both feet next to the left buttock.

Place ankle of your left foot on the arch of your right foot.

Press your knees together.

Thighs & knees should face forward.

Place your left palm on your right knee. Stretch your spine and inhale.

Exhale and turn your torso to the right. Move your right shoulder back.

Place your right palm on the floor behind your right buttock.

Inhale, press both hands down, and raise your spine and chest.

Exhale and look over your right shoulder.

Hold the pose as long as comfortable while breathing normally.

Now release the pose by untwisting yourself and return to normal.

Repeat the same process on the other side.

Pelvis not kept in level.

Keeping knees wider than the hips.

Pushing the lower ribs forward.

Chest not lifted properly.

Stretches the backbone.

Heals lower back pain, neck pain, and sciatica.

Therapeutic for cervical pain.

Boosts the joints and cures arthritis.

Balances hormones.

Activates the abdominal muscles and treats disorders relating to the kidneys & liver.

Improves digestion and relieves gastritis.

Eases cramps and menstrual issues.

Boosts the parasympathetic nervous system.

Reduces stress.

Avoid if suffering from a hamstring or hip injury, slipped disc, sciatica pain or backache.

Avoid when there is an injury at the hips.

Avoid if suffering from acute cervical pain.

Avoid in case of migraine, high blood pressure, or a cardiac condition.

Avoid in case of diarrhoea or severe conditions related to digestion.