11 Benefits of Bharadvajasana‌ ‌

11 Benefits of Bharadvajasana‌ ‌


Bharadvajasana is named after the Hindu guru Bharadvaja and is a seated spinal twist asana and hip opener. It is known as Bharadvaja’s twist in English.

The twist of Bharadvajasana squeezes out stress and tension, just like a wet dishcloth is wrung out. Thus, practicing this asana calms the nervous system and the mind and restores a sense of balance in the body. The root and heart chakras open up by the practice of the asana. When the root is opened, it is grounding and provides a sense of security and safety. Simultaneously, the heart chakra opening is associated with acceptance, compassion, love, and self-esteem.

For the first time practitioners and with limited flexibility, they can place a blanket under the thighs for support. Bharadvajasana can also be practiced from a seated position in a chair if someone has hip mobility problems. 

How to do the Bharadvajasana?

Though the Bharadvajasana has several variations, the basic begins in a staff pose or dandasana, a seated position extending the front legs. The weight is shifted to the buttock’s right side by bending the knees and dropping the legs to the left. The inner ankle of the left leg should rest in the arch of the right foot. Then, to the right, twist the upper torso while resting the right hand on the floor behind the body and rest the left-hand palm up on the outer right thigh. Finally, turn the head to gaze over the right shoulder, complete the asana, switch sides, and repeat.

Step 1: With your legs stretched out in front, sit down on the floor. Bend your knees and shift onto your right buttock and swing your legs to the left. On the floor, lay your feet outside the left hip and keep your left ankle in a resting position in the right arch.

Step 2: Now inhale air and lift through the top of the sternum to lengthen the front torso and exhale, twisting your torso to the right side. While you exhale, keep the left buttock very close to the floor or on the floor. Towards the bottom, lengthen your tailbone for supporting the lower back long and then soften the belly.

Step 3: Tucking your left hand under the right knee, bring the right hand to the floor beside the right buttock. Now, pull the left shoulder slightly back by pressing the shoulder blades firmly against the back and twist the chest to your right side.

Step 4: Continue to twist the torso by turning it to the right side or counter the torso’s twist by turning left and looking over the left shoulder at your feet.

Step 5: With every breath, you lift a little more through the sternum by using your fingers to push on the floor to help. At the same time, you take your breath out the twist a little more. Try holding the posture for at least 1 minute or 30 seconds and then release the position breathing out. Now, return to the first position and repeat the whole set for the left side for the same time limit.

Benefits of Bharadvajasana

  • The entire spine gets a stretch with the Bharadvajasana twist at various parts like the lumbar region, the cervical region, and the thoracic region. One needs to connect to these stretches for improving the flow of prana.
  • The shoulder, along with the spine, gets a deep stretch. The lower back also becomes flexible, and the hips too get a gentle stretch. The muscles around the hips and the shoulders stretch to improve flexibility.
  • While the shoulders take a deep stretch towards one side in the seated spinal twist pose, the neck muscles at the upper part of the spine get a gentle massage with the stretch. It thus helps in reducing any pain related to cervicalgia. But remember to go slow while you practice the asana for better results.
  • While placing the wrists on the floor, give pressure. And when you take the other wrists from behind, the tissue connection between the forearm to the hand gets expanded and contracted. It thus creates the right energy and with this flexing. Even pain related to the carpal tunnel can be reduced when not cured.
  • The navel is the center of the human body as per yoga. When Bharadvajasana is practiced, the gentle twist at the lower abdomen, close to the navel, gets massaged, improving the muscles’ strength. When the muscles strengthen, it helps to improve digestion too.
  • The pose helps slow healing any pain related to the lower back close to the sacrum, though the pose is gentle on the lower back. The lower back pain heals by this exercise because of the fresh flow of blood with the twist. In the pose, one must go slow with the twist and watch for the breath.
  • With flexibility at the hips and shoulders, the prana flow from the spine’s base helps the body’s energy level quickly boost and reduce stress.
  • For better support, place some blankets below the hips to reduce the pain to the sciatic nerve seated in the pose. While the torso turns towards one side, the gentle massage on one hip improves the blood circulation and flexes the muscles. Thus, with regular practice, the symptoms related to sciatica reduces gradually.
  • When there is a disorder in the joints, it causes pain, stiffness, and swelling, called arthritis. Practicing Bharadvajasana helps joints in the hips, wrist joints, ankles, and knee joints to heal and activate them. The longer one can hold the pose, the better is the results.
  • The natural shape of the spine slowly changes with repeated sitting, and one does not realize this. Thus, it causes discomfort to the lower and the upper back. Practicing the pose helps bring back the spine’s original posture, thus adding a great looking body.
  • The Bharadvajasana proved useful for women of all ages, especially with fighting symptoms associated with an imbalance of the hormones. The pose brings a gentle massage to the reproductive organs and balances the secretion of the hormones.

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