Bharadvajasana is one of the best yoga asana for spinal twists. Regular practice of Bharadvajasana will help you to rotate your spinal column effectively. Also helps to increases the flexibility of your back and torso. After few months practicing this yoga asana you may advance to more difficult twists.
In Bharadvajasana one leg is in hero position with the shin folded to the outside of the thigh. The other leg is in lotus with the top of the foot on top of the other thigh.
Normally the twist is towards your lotus leg side. However, on occasion I twist towards the hero leg side.
Hero pose and Lotus Pose are “opposites.” In lotus pose the thigh is externally rotated. In Hero pose the leg is internally rotated. Bharadvajasana has them both which gives it an interesting asymmetrical balance.
How to do Bharadvjasana
Sit in Dandasana lace your alms flat on the floor behind your buttocks, with your fingers pointing forward. Bend your knees, and with your legs together, move your shins to the left. Make sure that your thighs and knees are facing forward. Breath evenly.
2. Hold your ankles and bring your shins further to the left, until both feet are beside your left ankle should rest on the arch of your right foot. Extend the toes of your left foot and keep your right ankle pressed down to the floor. Rest your buttocks on the floor, not on your feet. Lift your torso, so that your spine is fully stretched upward. Pause for a few breaths.
3. Exhale, then turn your chest and abdomen too the right, so that your left shoulder moves forward to the right, and your right shoulder moves back. place your left palm on the floor. Revolve your right shoulder blade to the back and tuck in your left shoulder blade. Take one or two breaths.
4. Press your right shin to the floor. This will help to lift your torso and turn it even further to the right. Rotate, until it even further to the right. Rotate, until the left side of your body is in line with your right thigh. Turn your head and neck to the right. Inhale and holding your breath,firmly press the finger tips of your right hand down on the floor. Then, exhale, and simultaneously raise and rotate your spine even more strongly too the right. Look over your right shoulder. Hold the pose for 30 to 60 seconds.
Benefits of Bharadvjasana
This yoga asana relieves pain in the neck, shoulder and back.
Regular practice helps to keep the spine and shoulders supple.
Eases a painful, stiff,sprained or fused lumbar spine.
Regular practice reduces discomfort in the dorsal spine area.
Increases the flexibility of the back and hips.
Do not practice this asana if you have eye strain, a stress related headache, or migraine. The asana should not be attempted if you have diarrhea or dysentery.