Today’s Poses: Bharadwaja’s Twist and  Bridge Pose

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

1. 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.
2. 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.
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.
4. Hold the pose for half a minute or more, exhale and release. Relax and repeat with the other side.
5. 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

Bridge Pose

Steps

• To begin, lie on your back.
• Fold your knees and keep your feet hip-distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line.
• Keep your arms beside your body, palms facing down.
• Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms, and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
• If you wish, you could interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.
• Keep breathing easily.
• Hold the posture for a minute or two and exhale as you gently release the pose.

Benefits of the Bridge Pose

• Strengthens the back muscles
• Relieves the tired back instantaneously
• Gives a good stretch to the chest, neck, and spine
• Calms the brain, reducing anxiety, stress, and depression
• Opens up the lungs and reduces thyroid problems
• Helps improve digestion
• Helps relieve the symptoms of menopause and menstrual pain
• Helpful in asthma, high blood pressure, osteoporosis, and sinusitis

Bharadwaja’s Twist and  Bridge Pose improve the strength of your back muscles and reduce stress and depression