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Bharadvajasana


(Bharadvaja’s pose)
The sage Bharadvaja is known for an insatiable desire to learn


This open twist’s many benefits include:

  • helps the back become more supple by working the lumbar, thoracic and cervical regions of the spine
  • energizes the kidneys and massages abdominal organs
  • brings suppleness to the shoulders, hips, knees, feet and ankles

Instructions 
Props: sit on a blanket, block or a chair

  • Begin with legs extended in dandasana
  • Bend your knees and swing your feet to the left; point your knees forward
  • Rest your left ankle or shin on top of your right arch (criss-cross)
  • Place a blanket under your right sit bone to levelize your pelvis.
  • Reach your right hand behind your sacrum, fingers on the floor or a block
  • Place your left hand on your right outer thigh near the knee
  • Inhale and lift your ribs.
  • With each exhale turn to the right. Begin at your low belly and slowly turn higher up with each exhale- the mid ribs, then the chest. Finish the twist by looking over your right shoulder.
  • To exit: inhale lift the ribs, and exhale untwist (maintaining the lift of the ribs), return to dandasana, then repeat on the other side