Bharadvajasana(Spinal Twist) : Benefits, Method, Precautions, Modifications

Bharadvajasana Bharadvajasana(Spinal Twist) : Benefits, Method, Precautions, Modifications

30 Min activity


Spinal Twist

Bharadvajasana is a simple twist pose. The term Bharadvajasana is derived from Sanskrit. The simple twist pose will strengthen your spine and abdomen. your spine is the soul of your body. To keep your body healthy, it is very important to have a healthy spine. The spine plays an important role in our daily life. Hence, it becomes very important to have a healthy spine. Though various poses involve our spine and thus increase the overall health. Bharadvajasana or a simple spinal twist focuses completely on the health of our spine. A simple spinal twist is an asana for beginners Bharadvajasana will help you to get rid of unnecessary tension that was created in your spine. Nowadays, spinal problems are the most common. Tension, spasms, pain in the spine can be seen easily in adults and elders. This problem is common and not life-threatening but that doesn’t mean you have to live with this condition forever. You can cure such problems by simply practicing Bharadvajasana for 5 to 10 minutes daily with an empty stomach. Yoga keeps our whole fresh and tension-free. Bharadvajasana has lots of hidden health benefits. It will make us feel light, relaxed, free, grounded, and calm. This is such a simple pose and hence, can be practiced by every age group. Simple Twist helps to increase the flexibility of your spine and upper back. This pose is also useful for stretching your shoulders and upper chest. Performing this pose also massages your abdominal organs, which helps to improve digestion. Simple Twist is commonly used as a warm-up pose and as a counterpose after forwarding bends and backbends.
As you perform Simple Twist, make sure you keep your hips even and your sitting bones in contact with the floor throughout the pose. Allow the twist to come from your spine, not from your hips.
If you have difficulty sitting with your legs crossed in Simple Twist, you can modify the pose so that one leg is bent and the other leg is extended in front of you. Make sure you twist toward your bent knee and you. Make sure you twist toward your bent knee and alternate which leg is straight when you switch sides.
This yoga posture can be practiced by beginners. Though this is an easy pose but is very effective. It helps an individual in reducing back pain. This pose is very effective in improving the overall health of the internal organs. Practicing this pose can result in improving the health of the reproductive organs. This pose is considered as the post-pregnancy asana as it ensures to tighten the abdomen muscles and fasten the process of the abdomen to get back to its original shape.

To practice any of the postures it is very important to follow a proper technique to avoid any kind of injury. The correct technique enhances the benefits and restricts any kind of mishappenings. So it is very important to learn the right technique including your breathing pattern before practicing the posture.
Step 1:  Sit on the floor with your legs straight. Your legs must be in the forward direction and wide apart.
Step 2: Place your palm on the ground, straight to the shoulder.
Step 3: Fold your left leg place it on the right side by crossing over the right leg. Your right leg must not move. it should be bent on the side of the left leg.
Step 4: Tilt your upper body along with your hands to the right side and look behind. Tilt your body as much as you can without bending or forcing yourself.
Step 5: Hold the pose for at least 30 seconds to the longest you can.
Step 6: Relax and get back to the initial position.
Step 7: Repeat the pose to the other side also and practice at least 5 times.
Taking proper precautions before practicing a posture is essential. You have to read precautions before the posture as it will reduce the chances of getting injured. Practicing the pose with wrong techniques and without precautions might cause a severe injury and can injure you for a lifetime. The following precautions can be taken to practice Bharadvajasana. Props and modifications:
This pose can be practiced by any age group but sometimes it is difficult for people with different body types and different issues to practice the same posture with the same technique. So, we modify the pose or use props to practice the posture without hurting ourselves.