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Bharadvaja's Twist
Also Known as Bharadvajasana
About the pose/asana
Bharadvajasana is a very simple and highly effective pose. This yoga asana is particularly of great help in reliving stress. Bharadvaja was the father of drona in Mahabharata. This asana is dedicated to him.
How to do the Bharadvajasana/ Bharadvaja's Twist Pose?
1. Sit on the floor and lay your legs straight out in front of you.
2. Shift over to the right buttock by putting all your body weight on it.
3. Bend the knees and swing them to the left. Lay your feet outside your left hip. When you put your feet outside your hip, your left foot should rest in the right arch. While doing this, make sure your thighbones are parallel.
4. Press your buttocks firmly on to the floor and lift through your spine.
5. Take your left arm across your body and place it on the right knee.
6. Put your right arm behind your back on the floor.
7. Inhale and when you exhale look over your right shoulder. Your body should be twisting towards your right arm.
8. Place your left hand under your right knee and position your right hand just besides your right buttock on the floor. Your palm should face outwards and if possible clasping the left arm.
9. Now stretch your lower back and soften your belly. Slightly pull your left shoulder backwards. Press your shoulder blades against the back and continue to twist your chest towards the right.
10. As you inhale, lift your body through the sternum each time. You can push your fingers against the floor each time as you lift yourself up. Stay in the position for at least thirty seconds to a minute.
11. Return to the starting time and repeat the asana with your left side. Make sure you do the asana for the same time duration on both sides.
Benefits of the Bharadvajasana/ Bharadvaja's Twist Pose
* It stretches your spine shoulders and hips.
* The Bharadvajasana helps in relieving several digestion problems.
* It massages your abdominal organs.
* This yoga asana helps in relieving pain in the lower back, sciatica and the neck.
* It is also effective in relieving stress.
* Pregnant women can practice this asana in the second trimester for strengthening their lower back.
* The Bharadvajasana is therapeutic for carpal tunnel syndrome.
Contraindications
Though the Bharadvajasana is very beneficial for everyone, there are some people who should refrain from it. If you are suffering from any of the following then you should exercise restraint from performing this asana.
* Insomnia
* Menstruation
* Headache
* Diarrhea
* High blood pressure/ low blood pressure
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