Bharadvajasana or Seated Spinal Twist Yoga Pose Beginners’ Guide

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On the one hand, the great yoga gurus of India have given the rules of diet, vihara, and restraint to lead a good life. At the same time, exercise and yoga postures have been created to stay healthy. By practicing these yoga poses one can attain longevity and good health.

There are many things that make Yoga in India better than other exercises mentioned in the world. Chief among those things is the proximity to the nature of yoga. For example, things that exist in nature are also present in yoga.

Yogis have created yoga pose not only by taking inspiration from the objects of nature like trees, fire, wheel, animals, birds, etc. Rather, inspired by many great sages and characters from mythology, the asana has also been created.

One such asana is Bharadwajasana or seated spinal twist pose. Bharadwaja Muni (Sage) is considered one of the Saptarishis. His influence and context are also visible in many stories of Ramayana and Mahabharata. This asana is known by the name of the same Bharadwaja Muni (Sage).

The practice of this yoga pose brings many benefits to the body. Due to the benefits of Bharadvajasana or seated spinal twist pose, even today yogis and yogis from all over the world practice this asana with full devotion. The benefits of the Bharadwajasan or seated spinal twist pose have now been proved on a scientific basis as well.

That is why, in this article, we will give you information about what is Bharadvajasana or seated spinal twist pose is, the benefits of doing the Bharadvajasana or seated spinal twist pose, the right way to do it, the method, and precautions.

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What is Bharadvajasana or seated spinal twist pose?

Bharadwaja Muni (Sage) has been a sage of India. He was one of the famous seven sages of the ancient Vedic period. They are described by Indian astronomers as the seven rishis (Sages), and by western astronomers as seven sisters.

The origin of the Bharadvajasan or seated spinal twist pose is first mentioned in the Indian epic Ramayana. The Ramayana tells us that when Lord Rama entered the forest, he found refuge in the ashrams of many sages. Sage Bharadwaja was the first of these sages. He was doing penance living in the forest and was always surrounded by his students.

According to Ramayana, Lord Rama entered the ashram of sage Bharadwaj with his wife Sita and brother Lakshmana. The sage was then preparing for the daily ritual of worshiping the Lord in the evening. He had a pot of Arghya in his hands and he was about to give padya. 

At the same time, Lord Rama entered his ashram. Rama, while welcoming one of the students of sage Bharadwaja, requested, “Please tell your respected teacher that Rama, the son of Dasharatha, is waiting for him on the edge of the forest.”

Taking the news of the arrival of Lord Rama, the student went inside and told the sage, “Guruji, some divine person has come to the ashram and he says that he is Dasharatha’s son Ram.” Sage Bharadwaj, taking Arghya in his hands, asked him. stopped to welcome.

Turning back he saw the Lord and said, “O Ram, I have been doing penance for so many years in the hope of seeing you myself, and now you have come! I know you, I have meditated on you all my life. You are the supreme being in human form, I don’t even know what to tell you! And he fell at the feet of Rama, spilling the water with his hands.

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The position in which Rishi Bharadwaj had welcomed and bowed down to Shri Ramchandra Ji, the same situation is called Bharadvajasan or seated spinal twist pose. In the Mahabharata period, Dronacharya, the guru of Kauravas and Pandavas, was also the son of sage Bharadwaj. He is also mentioned in many stories of Mahabharata.

Bharadvajasana or seated spinal twist pose is a Sanskrit word. This word is made up of two words. The first word ‘Bhardwaj’ refers to the sage Bharadwaj. Whereas the meaning of the second word asana is the posture, position, or posture of sitting, lying, or standing in a particular situation. In the English language, Bharadvajasana or seated spinal twist pose is called Bharadvaja’s Twist or Sage’s Twist.

Bharadvajasana or seated spinal twist pose is considered to be an intermediate level or medium difficulty asana. It is performed in the ancient style of Hatha Yoga. It is recommended to do this from one side for 30 to 60 seconds. It is repeated only once.

The practice of Bharadvajasana or seated spinal twist pose provides a good stretch to the ribs, hips, and shoulders. While this asana helps in giving amazing strength to the lower back.

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How to do Bharadvajasana or seated spinal twist pose (step by step):

  • Sit in Sukhasana on a yoga mat.
  • The back will remain straight.
  • Extend both the legs in front.
  • Keep both the hands near the hips.
  • Bend the knees and bring them closer to your left hip.
  • The weight of the body will remain on the right buttock.
  • Place the inner part of the left ankle on the lift of the right thigh.
  • Take a deep breath and stretch your spine.

What are the Benefits of doing Bharadvajasana or seated spinal twist pose :

  • Bhardwajasana or seated spinal twist pose stretches the muscles of the upper part of the body, due to which the muscles that have been stiff for years are opened and the complaint of back pain also goes away.
  • By doing this asana, there is a stretch on your stomach, due to which the accumulated fat gets reduced.
  • This asana has a positive effect on the organs present in your abdomen, which cures constipation and digestive diseases.
  • This asana has a good effect on your brain, it makes you feel relaxed and balance of body and mind also remains. By which you remain stress free.
  • It maintains smooth blood circulation in your body.
  • It reduces low back pain, sciatica pain and back pain.

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Poses to do before Bhardwajasana or seated spinal twist pose

  • Bound Angle Pose (Baddha Konasana)
  •  Reclined Big Toe Pose (Supta Padangusthasana)
  •  Extended Triangle Pose (Utthita Trikonasana)
  •  Warrior II Pose (Virabhadrasana II)
  •  Hero Pose (Virasana)
  •  Tree Pose(Vrikshasana)

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Poses to do before Bhardwajasana or seated spinal twist pose

  •  Standing Forward Bend Pose (Uttanasana)
  •  Seated Forward Bend Pose (Paschimottanasana)
  •  Head to Knee Pose (Janu Sirsasana)

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