Bharadvajasana II
भरद्वाजासन II
Target Muscles
Benefits (6)
- + Increases spinal mobility and flexibility
- + Stretches the hips, knees, and ankles
- + Stimulates abdominal organs, aiding digestion
- + Relieves lower back pain and stiffness
- + Opens the chest and shoulders
- + Calms the nervous system
Avoid If (5)
- - Knee injury or pain
- - Severe back injury or disc herniation
- - Hip injury
- - Sciatica
- - Pregnancy
About
Bharadvajasana II is an intermediate seated twist that offers a deep spinal rotation while stretching the hips and shoulders. It helps improve spinal mobility and flexibility in the lower body, promoting better posture and organ stimulation.
Step-by-Step Instructions
1. Begin in Dandasana, seated with legs extended forward. Place a folded blanket under the sitting bones to elevate the hips slightly.
2. Bend both knees and take both feet to the right side of your right hip, as in Virasana. Your right heel should be close to your right buttock.
3. Place your left foot on top of your right thigh, so the top of the left foot rests on the right thigh, near the hip crease.
4. Inhale, lengthen the spine upwards. Exhale, twist your torso to the right, initiating the twist from the base of the spine.
5. Bring your right hand behind your back to grasp the toes of your left foot. Place your left hand on your right knee, using it to gently deepen the twist.
6. Draw the shoulders down and back, opening the chest. Turn your head in the direction of the twist, gazing over your right shoulder.
7. Maintain length in the spine and keep both sitting bones grounded as evenly as possible.
8. Hold the pose for 30-60 seconds, breathing deeply and smoothly, allowing the twist to unwind tension in the spine and hips.
9. Inhale, slowly release the bind and unwind from the twist, returning to Dandasana.
10. Repeat the sequence on the left side.