기본 콘텐츠로 건너뛰기

Improves digestion. Bharadvaja's Twist

This gentle twist is a tonic for the spine and the abdominal organs.


Bharadvaja's Twist: Step-by-Step Instructions



Step 1
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.
Step 2
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.
Step 3
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.
Step 4
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.
Step 5
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.



Modifications and Props

For an easier variation of this pose, sit sideways on a chair with the chair back to your right. Bring your knees together and your heels directly below your knees. Exhale and twist toward the chair back. Hold onto the sides of the chair back and lift your elbows up and out to the sides, as if you were pulling the chair back apart. Use the arms to help widen the upper back and move the twist into the space between the shoulder blades.



Beginner's Tip

If you tilt onto the twisting-side buttock (which compresses the lower back), raise it up on a thickly folded blanket. Consciously sink both sitting bones toward the floor.

Benefits

  • Stretches the spine, shoulders, and hips
  • Massages the abdominal organs
  • Relieves lower backache, neck pain, and sciatica
  • Helps relieve stress
  • Improves digestion
  • Especially good in the second trimester of pregnancy for strengthening the lower back
  • Therapeutic for carpal tunnel syndrome

Variations

Bharadvajasana II
Sit on the floor with your legs straight in front. Exhale and draw your left leg into Virasana (Hero Pose), then your right leg into Padmasana (Lotus Pose). (See the caution given for Padmasana.) If the right knee doesn't rest comfortably on the floor, support it with a thickly folded blanket. Twist to the right and with your left hand grip the outside of the right knee. With an expressive exhalation, swing your right arm around behind your back and grip the right foot. If it isn't possible to grip the foot directly, use a strap.

댓글

댓글 쓰기

이 블로그의 인기 게시물

Yoga exercise for digestion, Noose Pose

In the noose pose, the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose." This position, suitable for intermediate and advanced students, is described in the Full Pose section below. First we'll look at a simpler version of this twist, using the wall as a prop. Noose Pose: Step-by-Step Instructions Step 1 Stand in Tadasana (Mountain Pose) next to a wall with your feet hip-width and parallel to each other. Ideally, you will stand forearm distance from the wall. So, as you stand in Tadasana with the wall on your right side, turn to the right and press your right palm into the wall-from wrist to elbow, your forearm should be parallel to the ground. Adjust your distance to the wall accordingly and turn your torso back to center. Step 2 Bend your knees into a full squat, with your buttocks sitting on your heels. If you're not able to get the heels fully on the floor, squat with the heels raised o...
댓글 쓰기
자세한 내용 보기

Stretches the inner thighs, groins, and knees. Reclining Bound Angle Pose

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance. Reclining Bound Angle Pose: Step-by-Step Instructions Step 1 Perform Baddha Konasana. Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if needed. Step 2 With your hands grip your topmost thighs and rotate your inner thighs externally, pressing your outer thighs away from the sides of your torso. Next slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, from the knees to the groins. Imagine that your inner gr...
댓글 쓰기
자세한 내용 보기

Yoga exercise for stress. Wide-Legged Forward Bend

Open wide into Prasarita Padottanasana I to increase flexibility by leaps and bounds. Wide-Legged Forward Bend: Step-by-Step Instructions Step 1 Stand in Tadasana (Mountain Pose), facing one of the long edges of your sticky mat, then step or lightly hop your feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Rest your hands on your hips. Make sure your inner feet are parallel to each other. Lift your inner arches by drawing up on the inner ankles, and press the outer edges of your feet and ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up. Inhale and lift your chest, making the front torso slightly longer than the back. Step 2 Exhale and, maintaining the length of the front torso, lean the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders. Extend your elbows fully. Your l...
댓글 쓰기
자세한 내용 보기