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Bhardvajasana (Therapy)

भारद्वाजासन / Seated Spinal Twist

October 4, 2024

Table of Contents [Expand All]
Introduction to the Asana

Introduction to the Asana: The sanskrit name is derived from Bhardvaja (भरद्वाज) means bringing about nourishment and asana (आसन) meaning posture or seat.

Benefits
  • Balances hormones
  • Reduces sciatica pain
  • Boosts the joints and cures arthritis
  • Treats disorders related to Kidneys & Liver
Ailments Tackled
  • Therapeutic for cervical pain and Arthritis
  • Balances hormones
  • Treats disorders related to kidneys, liver, spleen, uterus & gall bladder
Steps to perform the Asana: Bhardvajasana (Therapy)
  • Begin by sitting on the yoga mat with your legs extended in front of you.
  • Place the folded blanket behind you horizontally, aligning it with your spine.
  • Sit on the blanket and gently swing your legs to one side, coming into a seated position with your knees bent and feet on the floor.
  • Centre your spine along the length of the blanket, ensuring it provides support and comfort.
  • Ground down through your sitting bones and lengthen upwards through your spine.
  • Engage your core muscles to stabilize your torso.
  • Bend your knees and bring your feet toward your hips, ensuring they are parallel to each other and your knees are stacked over your ankles.
  • On an inhalation, raise your arms out to the sides at shoulder height, keeping them parallel to the floor.
  • Exhale and sweep your arms toward the right side, bringing your hands to rest on the floor.
  • Inhale and lengthen through your spine, creating space between each vertebra.
  • Exhale and begin to twist your torso to the right, leading with your chest and shoulders.
  • Bring your left hand to rest on your right knee or thigh, using it to deepen the twist if comfortable.
  • Turn your head to look over your right shoulder, keeping your neck aligned with your spine.
  • Hold the pose for 40-50 seconds, breathing deeply and evenly as you relax into the pose.
  • Gently return to a neutral seated position.
  • Repeat the pose on the opposite side.
Key Alignment Points
  • Lengthen upward through the crown of your head, maintaining a straight and elongated spine.
Common Misalignments / (Mistakes)
  • Pelvis not keeping in level
  • Keeping knees wider than the hips
Contraindication / Cautions
  • Avoid during injury at the hips
  • Avoid in case of diarrhoea and cardiac condition
  • Avoid if suffering from a hamstring injury, slipped disc, sciatica pain and backache
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