The word “Bharadvajasana” is named after one of the legendary “seven seers” (Sapta Rishis) known as Bharadvaja. This particular asana/ postures is one of the variation of Bharadvajasana. Bharadvajasana II is an advanced form requiring high hip mobility; one leg is bent as in Padmasana (lotus position), while the other leg is bent as in Virasana.

STEPS TO BE FOLLOWED:

• Sit on the floor with your legs straight out in front of you. Shift your weight onto your right buttock, bend your knees, and place your legs to the left. Lay your feet on the floor outside your left hip, with the right foot, on the left thigh, closer to the left hip joint. 
• Inhale and expand your chest to lengthen the front torso. Then exhale and 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 across your right knee and take your right hand behind holding your left foot toe. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right.
• Turn your head on the right side, and continue the twist of the torso by turning it to the right. 
• Stay for 30 seconds to 1 minute, then release with an exhalation, and relax,
• Repeat the same from the other side. 

BENEFITS:

• It helps stretching and opening of the spine, shoulders, and hips.
• It helps in massaging visceral organs.
• It helps in lower back ache, neck pain and sciatica.
• It has therapeutic effect on Carper Tunnel Syndrome.
• It also improves digestion.

CONTRA-INDICATIONS:

• High Blood Pressure/ Hypertension.
• Insomnia.
• Low Blood Pressure.
• Headache.
• Diarrhea.

DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.