The word “Bharadvajasana” is named after one of the legendary “seven seers” (Sapta Rishis) known as Bharadvaja. He is also known for having composed hymns that were later included in the ancient scriptures called the Vedas. This particular asana/ postures is one of the variations of Bharadvajasana.

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 left ankle resting in the right arch.
• 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.
• Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. 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.