Bharadvajasana Yoga. Intro, Benefits & Steps to Perform

How to do Bharadvajasana Yoga

• Start by reclining into dandasana.
• Bring the leg backwards by bending the knees and putting the knees on the floor.
• Your buttocks should rest on the floor as y
• You bring your feet to the right side beside your right hip. The legs are positioned so that the right inner ankle is in the left foot’s arch.
• Stretch the right arm outside the left thigh near the left knee while twisting the body to the left at a 45-degree angle.
• With fingers pointing to the right and the palm touching the floor, place the right hand underneath the left knee.
• As you exhale, swivel your left shoulder and place your left arm behind your back.
• Clasp the right upper arm with the left hand across the back while bending the left elbow.
• Observing over the right shoulder, turn the neck to the right.
• Breathe deeply while remaining in the twisted pose for thirty minutes.
• Come back to the centre after releasing the handgrip. Repeat the pose while bending your legs and switching sides, arms, and legs.

Try these Modifications

Use Folded Blanket & Block

 After bending the knees to move the feet toward the right hip and to align the pelvis, place a folded blanket under the left buttock. Additionally, place a block behind the back, pointing toward the right hip. Place the right hand under the left knee as you twist the torso to the left. Now place your left arm on the block and bring it to your back.

You can use a Yoga strap

Sit with your hip in the centre and your knees bent. Wrap the right upper arm around a loop from your yoga belt. Place the right hand under the left knee while stretching the right arm. From there, wrap one hand around the back and use the left hand to hold the other end of the belt.

Hand on the wall

To do this, keep your knee bent on the floor as you did above. Draw the right arm across the chest and rest the hand on a wall while twirling the torso to the left. Place the left arm on the sacrum by dragging it behind your back. To look over the right shoulder, turn the neck to the right.

Chair

Sit sideways in a chair with the back on your left side. Set your feet firmly on the floor. With hands on the chair’s top, rotate the upper body toward the back. Keep your elbows extended outward. Your right hand should move to the left. Raise the left hand to bring the arm holding the seat’s edge to the back. You can lower your right hand to the seat’s back while keeping your chest up.