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Bharadvajasana

भरद्वाजसन / Seated Spinal Twist

September 23, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Bhardvaja (भरद्वाज) means bringing about nourishment and asana (आसन) meaning posture or seat.

Benefits
  • 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.
Steps to perform the Asana: Bharadvajasana
  • 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.
Common Misalignments / (Mistakes)
  • Pelvis not kept in level.
  • Keeping knees wider than the hips.
  • Pushing the lower ribs forward.
  • Chest not lifted properly.
Contraindication / Cautions
  • 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.
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