Bharadvaja’s Twist Yoga Pose is a seated pose that stretches the hips and shoulder and is ideal for yogis and yoginis of all levels.
manipura – the wisdom chakra
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[yoga-sharrre]
- Begin in the kneeling position, buttocks sitting on your heels. Sit tall, extending your spine upward.
- Shift your weight to your right buttock and slide your legs to the left so both feet rest next to the left hip. The left ankle should be resting on top of the arch of the right foot.
- Inhale and make sure you are sitting up in a way that lengthens the spine and torso. Exhale and slowly twist your torso to the right (make sure the left buttocks is still on or near the floor).
- Brace your right hand behind your back. Rest the left hand on or tucked under the left knee. Continue to twist slowly.
- Stay in position for 30 seconds to a minute. To come out, release the twist on an exhale and come back to the kneeling position. Repeat on the other side.
- Breathe deeply through each step.
- As with any twist, practitioners with spine and/or hip injuries should proceed with caution and have an expert on hand to guide them through the process.
- Not recommended for those who suffer from low blood pressure, insomnia and/or diarrhea.
Target Muscles: Hips, shoulders
- Recommended for pregnant yoginis as it does not put any pressure on the belly and it strengthens the lower back — which has a lot of pressure on it the second and third trimesters.
- Recommended for sciatica and lower back and neck aches.
- Good for nervous system and digestion.
- Massages inner organs.
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