Two poses for today are Bharadwaja’s Twist and Big Toe Pose
Bharadwaja’s Twist and Big Toe Pose strengthen the legs and ankles, stretch the backs of the legs, and improve balance. Try with Guided Yoga from YouVeda.
Bharadwaja’s Twist
Bharadvaja’s twist is a seated spinal twist pose and hip opener named after the Hindu guru, Bharadvaja.
This posture has several variations, but the most basic begins in staff pose. The weight is then shifted to the right buttock and the knees bend while the legs drop to the left. The left inner ankle should rest in the arch of the right foot. For the twist portion of the pose, the upper body turns to the right as the right hand is placed on the floor behind the body and the left-hand rests palm up on the outer right thigh. Finally, the head turns to gaze over the right shoulder. To complete the pose, repeat on the opposite side.
Steps
- Get into the initial position. Shift all your weight onto the right hip, bend your knees, and fold your legs by swinging them to the left side.
- Inhale on a count of 3 and lift up yourself by lengthening the upper body. Exhale and twist to the right keeping the left hip close to the floor. Exhale on the count of 3.
- Hold your right knee with your left hand and place your right hand by your side, close to the right hip. Continue to twist your torso and turn your head to the right and press your shoulder blades against your back firmly.
- Hold the pose for half a minute or more, exhale and release. Relax and repeat with the other side.
- Rest in Child’s pose, if you feel exerted.
Health Benefits of Bharadwajasana :
- Good stretch for the hips, spine, and shoulders.
- Relieves lower backache and neck pain.
- Massages the abdominal organs
- Improves digestion
- Therapeutic for carpal tunnel syndrome
Standing Hand to Big Toe Pose
In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.
