POSE 5: Bharadvajasana
Bharadvaja = one of seven
legendary seers, credited with composing the hymns collected in the
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
- 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.