BHARADVAJA & # 39; S TWIST – Yoga Journal

  1. Start in Dandasana (stick pose); Move your sacrum in and up in the direction of your navel and prolong your sternum away out of your navel to elongate your entrance physique.
  2. Feel the pubic bone and tailbone fall evenly to the ground – the bowl of your pelvis stands upright and doesn’t spill ahead or backward. Also, observe that the 2 sides of your waist are the identical size.
  3. Imagine a central axis operating by way of your torso from the pelvic ground to the crown of your head.
  4. Emphasize each the size and the integrity of this axis. The column is straight and doesn’t tilt or curve to 1 facet or the opposite.
  5. Maintaining the imprint of this central axis, lean towards your proper hip and swing your legs to the left, bend your knees, and place your ft outdoors your left hip.
  6. Rest your left ankle in your proper arch and decrease your left sit bone to revive evenness in your facet physique of dandasana.
  7. Inhale and elongate alongside the central axis.
  8. Exhale and twist your higher physique that size to the precise. Hold your left sit bone heavy.
  9. Place your left hand below your proper knee along with your fingers going through again, and place your proper hand on the ground behind your proper hip.
  10. Pull again with the top of your left higher arm in order that the hand place doesn’t trigger your shoulder to curve ahead.
  11. Take your gaze to the precise, however guarantee that the twist in your neck shouldn’t be on the expense of the rotation of your backbone and trunk.
  12. Continue the important sample of breath; Use inhale to elongate and exhale to twist any quantity extra.
  13. Hold for 8-10 breaths, then launch them again to the center.
  14. Repeat on the opposite facet.


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