Bharadvajasana

Bharadvajasana
Bharadvajasana

Bharadvajasana

Step-by-step

Sit on the floor with your legs straight in front. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.
Twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long.
Place your left hand under your right knee and bring your right hand to the floor just next to your right buttock.
Press your shoulder blades firmly against your back.
Continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at your feet.
With every inhalation lift the spine a little more, with every exhalation twist a little more. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.

Benefits

This asana is a safe way of developing the spinal flexibility.
The twists help to give the abdominal area a gentle massage thus helping heal ailments of the gastro intestinal tract.