Bharadwajasana is a simple seated spinal twist. The variation using a chair is easier as it does not require hip mobility as the back seat is utilised to gently assist the arms to do the twist.
Props Required :- Chair, belt
Organizing the Pose
- Place a chair with its seat facing the front on the centre of a mat.
- Stand facing the chair, then slide both legs across, in a straddle seated position.
- Loop a belt across the right side of the backrest of the seat.
- Take your left arm, wrapping it around your waiste and hold the belt firmly.
- Drape the right arm across the horizontal surface of the seat backrest and begin to twist the spine towards the left, keeping it straight.
- Try to maximise the twist by using the two hands as levers.Turn from the base of the spine with the head turning last as you look over your left shoulder. Hold for 30 – 60 seconds.
- Repeat the pose on the second side, taking care to hold it for the same amount of time.
Use of Props:-
To deepen the twist try to hold the belt as close to the seat arm as possible, as shown in the picture.
- Stretches the spine, shoulders and hips.
- Massages the abdominal organs.
- Improves digestion
- Reduces stress.
Neelanjana Bharadwaj – Yoga Exper