Bharadvaja's Twist
Posted by Darshana Sanrakshak Shambhala on January 15, 2011 at 6:22pm in Yoga
(bah-ROD-va-JAHS-anna),Bharadvaja = one of seven legendary seers, credited
with composing the hymns collected in the Vedas
Step by Step
Sit
on the floor with your legs straight out in front of you. 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.
Inhale and lift through the top of the sternum 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. Soften the belly.
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.
You can turn your head in one of two directions: 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 a little more through the sternum, using the push of the
fingers on the floor to help; 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.
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