Bharadvajasana (Lateral twist of the spine) – 10 Benefits

What is Bharadvajasana (Lateral twist of the spine)

• Bharadvajasana, also known as Bharadvaja’s Twist or Sage Bharadvaja’s Twist, is a seated twisting yoga asana named after the sage Bharadvaja from Hindu mythology. It is a gentle seated twist that provides several physical and mental benefits. Here’s how to practice Bharadvajasana:
• This asana is named after the ancient sage Bharadvaja, who was the father of the great warrior Dronacharya.
• Both are major characters in the Indian epic, Mahabharata.
• Regular practice of this asana teaches you to rotate your spinal column effectively, which increases the flexibility of your back and torso, and prepares you for the more advanced twists.

Benefits of Bharadvajasana

1. Relieves pain and stiffness in the neck, shoulders, and the lower back
2. Helps keep the spine and shoulders supple
3. Eases a painful, stiff, sprained, or fused lumbar spine
4. Reduces discomfort in the dorsal spine area
5. Increases the flexibility of the back and hips
6. Reduces pain in the hip joints, calves, heels, and ankles
7. Makes the hamstrings supple
8. Helps treat disorders of the kidneys, liver, spleen, and gall bladder
9. Relieves indigestion and flatulence
10. Tones the muscles of the uterus

How to do Bharadvajasana

Step 1

• Sit in Dandasana on a folded blanket.
• Bend your knees and bring your feet next to your left buttock.
• Place your left ankle on the arch of your right foot.
• Press your knees together.

Step 2

• Hold your ankles and bring your shins farther to the left, until both feet are beside your left hip.
• The front of your left ankle should rest on the arch of your right foot (see inset).
• 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.

Contraindications and Cautions

Do not practice this asana if you have:

1. Eye strain
2. Stress related headache
3. Migraine
4. Diarrhea or dysentery
5. Heart Diseases
6. Cold or chest congestion
7. Chronic fatigue syndrome
8. Depression
9. Insomnia

As with any yoga asana, it’s important to practice Bharadvajasana mindfully and within your body’s limits. If you have any pre-existing conditions or injuries, it’s advisable to seek guidance from a qualified yoga instructor or healthcare professional before attempting the pose.