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  • Writer's pictureN Rohit

Know about Bharadvajasana Steps and Benefits:

Updated: Dec 5, 2023

Bharadvajasana is dedicated to the sage Bharadvaja. Rishi Bharadvaja was one among the saptharishi ( Saptha rishis are the seven holy sages who were assigned to be present through the four great ages, to guide the human race. These seven sages worked closely with the Adiyogi or Shiva to maintain balance on earth ) and are believed to have composed many Vedic chants.

Bharadvaja was the father of Guru Dronacharya who was a famous teacher for Kauravas and Pandavas and grandfather of Asvatthama a legendary warrior as told in the great epic – Mahabharata.

Bharadvaja is renowned for his thirst for knowledge. He attained extraordinary scholarship and the power of meditation. His whole life was dedicated to the service of people.

Bharadvajasana is a seated deep twisting pose that demands flexibility in the spine and knees. This pose has numerous benefits, but attempt this pose only after adequate warmup is done.

General Guidelines to Do Bharadvajasana

1. Adequate warmup must be done by gentle stretch or a few rounds of Surya Namaskar is helpful.

2. It is always advisable to do the pose on an empty stomach preferably early in the morning or at least maintain a gap of 3 to 4 hours between meal and practice of asana.

3. Ensure you practice on the mat as the direct contact for your knee on the floor might result in knee pain.

4. Your breathing must be deeper and rhythmic.

5. As this pose is complimentary, this should be done on both sides for an equal length of time.

Level: Intermediate

Type: Complimentary

Time length: 30 seconds to 1 minute

Caution: People suffering from intense lower back pain or knee pain must avoid this pose and practice only after full recovery.

This pose has two variations Bharadvajasana 1 and Bharadvajasana 2. Both are deep twisting poses with slight differences in leg position while in the pose.


Steps to perform Bharadvajasana 1

1. Sit on the mat with legs stretched straight in front. Place the palms on the floor on either side of the hips and the fingers indicating the feet. Keep your back erect, this is called Dandasana.

2. Bend the knees, move the legs back, and bring both feet to the right alongside the hips.

3. Rest the buttocks on the floor, rotate the torso about 45 degrees to the left, keep your right arm straight, and place the right palm on the outer side of the left thigh near the left knee. Place your right hand underneath the left knee so that your right palm is touching the floor.

4. Exhale, bring the left arm from the shoulder behind the back, bend the left elbow, and with the left-hand clasp the right upper arm above the right elbow.

5. Turn the neck to the right and look over the right shoulder.

6. Hold this posture from half a minute to one minute with deep breathing.

7. Now release the posture by untwisting repeat the same sequence on the other side and hold the posture for an equal length of time.

yoga pose

Steps to perform Bharadvajasana 2

1. Sit on the mat with legs stretched straight in front. Place the palms on the floor on either side of the hips and the fingers indicating the feet. Keep your back erect, this is called Dandasana. ( Step 1 is the same for both variations)

2. Bend the left leg at the knee, clasp the left foot with both hands and place it over the root of the right thigh near the pelvis and the left heel must be close to the navel. The left leg will be in the Ardha padmasana or half lotus pose.

3. Bend the right foot at the knee bring the right foot back and place the right heel alongside the right hip. The inner side of the right calf will touch the outer side of the right thigh. Keep both knees on the floor close to each other.

4. Exhale, turn the torso towards the left side bring the left arm behind the waist, and extend the arm to hold the left foot firmly.

5. Straighten the right arm, and place the right hand on the outer side of the left thigh near the left knee. Insert the right hand underneath the left knee, the palms must touch the floor and the fingers directed towards the right.

6. Now hold the left foot firmly and rotate the torso to the left as much as possible to give a deeper twist to your spine. Turn the neck and look back in the same direction over the shoulder.

7. Stay in this pose from half a minute to one minute with deep breathing.

8. Now repeat the same sequence on the other side.

Benefits of Bharadvajasana:

1. Improves flexibility of knees, spine, and arms giving a good range of motion.

2. The twisting and squeezing effect on abdominal organs aids in better digestion and boosts the metabolism.

3. This asana is good for Pregnant women in the second trimester to strengthen the lower back, however, attempt doing the pose only after consulting the doctor and must twist only based on their flexibility rather forceful attempt.

5. This pose is good for carpal tunnel syndrome.

6. The blood circulation and lymphatic circulation is improved.

7. Bharadvajasana is a pose known to relieve stress.

8. This pose may help in improving the respiration rate.

9. As with other twisting poses this pose reduces the love handles or oblique fat and also belly fat.

10. This is one of the remedial postures for sciatica.

Contraindications of Bharadvajasana

1.If you have diarrhea or loose motion.

2. People suffering from severe headaches.

3. High blood pressure or low blood pressure.

4. Avoid this during menstruation.

5. If you have any major spinal injuries or intense pain in your lower back.

Preparatory Pose for Bharadvajasana

1. Parivrtta Trikonasana.

2. Parivrtta parsvakonasana.

3. Triangmukhaikapada Janusirasana.

4. Janusirasana.

5. Virasana or Vajrasana.

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