Bharadvaja’s Twist

Bharadvaja’s Twist begins in Hero pose and works your upper and lower body. This moderately difficult pose has a number of physical and mental health benefits. Review the contraindications before doing this pose. While it may look simple, it can be challenging it you have limited range of motion or flexibility in your neck, shoulder, elbow, hips, knees and ankles.

English Name: Bharadvaja’s Twist

Sanskrit Name: Bharadvajasana

Difficulty Level: 4

Start Position: Hero

Instructions:

Step 1.

Keep your right leg in Hero pose and extend your left leg.

Step 2.

Bend your left knee and place your left foot in your right hip.

Step 3.

Holding your left foot with your left hand wrapped behind your back, twist to the left and place your right hand on your the outside of your left thigh.

Step 4.

Gaze over your left shoulder. Hold the pose for a few breaths or as long as the pose feels comfortable. Release. Return to Hero pose and repeat on the other side.

Physical Benefits:

• Strengths back muscles
• Improves flexibility
• Opens up the chest
• Improves knee, hip, and ankle health
• Helps relieve menopausal discomfort
• Lowers blood pressure
• Improves digestions
• Opens up the chest
• Reduces low back and neck discomfort

Mental Benefits

• Increases focus
• Calms the mind
• Increased mental clarity
• Relieves mild anxiety & depression

Contraindications:

• Knee, hip, or ankle injury
• Headache
• Migraine
• Arthritis
• Heart disease
• Neck back injury