Introduction to the Asana: The sanskrit name is derived from Bhardvaja (भरद्वाज) means bringing about nourishment and asana (आसन) meaning posture or seat.
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Introduction to the Asana
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
Related Asanas
Utthita Parsvakonasana
उत्थिता पार्श्वकोनासन / Extended Lateral Angle Pose
The Sanskrit name is derived from Utthita (उत्थिता), meaning “extended,” Parsva …
Parivrtta Trikonasana
परिवर्त्त त्रिकोनासन / Revolved Triangle Pose
The name comes from the Sanskrit parivrtta meaning "revolve," trikona, meaning …
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