Bharadvaja: Ancient Sage
Asana: Pose
Salamba Bharadvajasana at a Glance
This is a Seated yoga pose (Supported Sage Bharadvaja Pose) and gives a twist to the spine with the support of props. This is good for people with less flexibility. This pose is said to be initiated by sage Bharadvaja, named after him. This pose helps with better digestion and gives you better spine mobility.
Benefits:
- It strengthens and stretches the spine, hips, torso, and
- It stimulates the abdominal muscles and helps with better digestion.
- It helps with mild back pain.
- It helps to improve the balance and concentration.
- It opens up your chest.
Who can do it?
Beginners can do this yoga pose even if they have less flexibility but under the guidance of a yoga trainer. People with mild back issues can gain relief with this yoga pose. People with irregular bowel movements can do this pose. This is good for people looking to maintain normal flexibility and improve their posture.
Who should not do it?
For people with severe back issues, if any injuries to the spine, avoid them or consult your health care professional. Avoid Supported Bharadvaja Twist Pose if any recent abdomen surgery. Avoid severe knee problems with flexibility or surgeries, or check with your doctor. People with High blood pressure, vertigo, or dizziness can consult their healthcare provider or avoid it.
How to Do Salamba Bharadvajasana?
Follow the Step-by-Step Procedure
Supported Bharadvaja Twist Pose is the Beginner pose, but it’s always better to do it under the guidance of a yoga trainer and follow the proper steps to avail the benefits.
- Sit on the yoga mat and keep your legs straight before you. Take some gentle breaths.
- Keep a cushion or soft folded blanket (near the left or right hip) behind you according to the support and physical comfort.
- Now, slowly bend your knees and bring them near the hips. Slide your right foot under the left leg and see that you bring it near the outer left hip, and after you are set with your left leg, keep your left foot over (cross over) the right leg and see that your left foot should be near the right knee.
- Settle yourself in this position by taking relaxed breaths, straightening your spine, and getting ready for the next position.
- Now, take a deep breath in, and when you breathe out, twist your upper body towards the right side and keep it steady and balanced. Keep your left hand on the cushion at the back of you and your right hand on the left knee.
- Set yourself in this pose and proceed further.
- Now, gently bring your chest down over the cushion and belly. You can even rest your head on the cushion for even more support. Keep extra cushions and a folded soft blanket for extra support.
- See that you don’t stress your shoulders and your hips and keep relaxed. Now keep your breath flowing in a gentle and relaxed motion and you can be in this pose for 3 to 4 minutes or as per your comfort.
- Always do both sides supported reclining side twist pose to balance the energy. Do the same procedure on the other side.
What are the Benefits of Salamba Bharadvajasana?
- The Salamba Bharadvajasana pose helps you improve the spine’s flexibility and reduces the tension in your back muscles.
- Salamba Bharadvajasana pose can stimulate your digestive organs and keep you away from indigestion, bloating, and gas.
- Salamba Bharadvajasana releases the tension from the lumbar area and relieves lower back pain.
- You feel balanced and stable, which improves your focus and concentration.
- Being a restorative pose, this keeps you away from stress and anxiety and puts your body and mind in a relaxed state.
Health Conditions that Might Benefit from Salamba Bharadvajasana
- This can help with mild back pain and improve your posture.
- This can help with the digestive issues.
- This pose can naturally support the detoxification process.
- This can reduce your stress and anxiety.
Safety and Precautions
- If you have any injury, avoid it.
- Pregnant women should consult their healthcare provider.
- This may be a simple pose, but listen to your body even then.
Common Mistakes
- Don’t over-twist your body.
- Props are important. Avoid hunching your back.
- Don’t stress your neck.
- Keep the flow of the pose slow, balanced and steady.
- Involvement of breath is mandatory.
Tips for Salamba Bharadvajasana
- Do some preparatory poses.
- Use props as per your comfort (traditional props like a blanket supporting one hip for comfort).
- Beginners do it under the guidance of a yoga trainer or can see in the yoga journal image, and involve this in your yoga sequences.
The Physical Alignment Principles for Salamba Bharadvajasana
- Don’t hunch your back. Keep it straight and relaxed.
- Hips should be balanced and knees bent.
- Twist your upper body gently and slowly.
- Keep one hand at the back of you and the other on the opposite knee (if turning to the right, keep on the left knee).
- When your upper back is turned on the right side, your knees should be in the opposite direction.
- Don’t strain your neck. Keep your relaxed arms placed in a comfortable position.
- Use support for your neck like cushions, a pillow, or a folded blanket.
- Breathe throughout the Pose.
Breath and Salamba Bharadvajasana
Before giving a twist to the upper body, inhale deeply, straighten your spine, and breathe out slowly and gently to give a twist. Now, inhale gently and stretch your body. Now again, breathe out and deepen the Twist with the breath. While you hold the pose, let the flow of breath be continuous and gentle to create a restorative pose.
Salamba Bharadvajasana Variations
- Twist the upper body without props.
- You can sit on the chair and twist your body by the chair support.
- You can do Ardha Bharadvajasana by sitting, crossing your legs and twisting.
Conclusion
Salamba Bharadvajasana, or Supported Sage Bharadvaja Pose, is a seated twist pose using props for comfort and support. This pose will increase focus and concentration and relieve stress and tension in mind and body. The pose is specifically good for back pain, good posture and digestion. Practicing with mindful breathing will enhance the calming effect and reduce anxiety. If you have any medical issues, consult your doctor before practicing this pose.
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