salamba (supported) bharadvajasana (Bharadvaja’s twist).
The family of poses named for Bharadvaja are all twists. There are several variations on bharadvajasana, here is a restorative version.
Spinal twists are so good to re-charge our nervous system, release stress from the adrenals, and to squeeze and twist the spine.
When we practice twisting the spine we are tapping into the fountain of youth, that's why we twist the spine as we do. The twisting action feeds all the joints.
Prop Set up for a restorative twist (Salamba Bharadvajasana)
2 blankets, 2 blocks, 4 blankets or one bolster
Fold the single blanket to a three fold long rectangle (instructions below)so it is long and narrow.
Using the blanket set up gives more option to adjust the height. Depending on how high you want your torso to be. You would do this by stacking more or less blankets on the two blocks.
- Bring hip to the short side of prop set up
- Have one leg on top of the other (top knee lies mid calf of bottom leg)
- Take ribcage and abdomen with one hand, so that front body is facing down (navel should be pointing down)
- Rest your neck, turn head away from the knees unless that hurts your neck
- Rest arms on either side of props
- Bring elbows up and out
Possible Adjustments for Salamba Bharadvajasana
!. Arati is adjusting a student's knees to be more in alignment with her hips and waist.
Move legs up to 90 degrees off of the waist. This adjustment creates a full and deep twist into the hips, belly and spine. Check in to feel body sensations, if comfortable, adjustment is correct. If the twist becomes strained after raising knees lower knees slightly.
2. Arati creates more space for this student by pulling the legs gently away from the mid line.
Feel confident in the final set up that you have created for yourself.
- Trust in the support of the props
- Give your full weight
- Body scan for any tension, let it go and surrender
- Inhale and exhale deeply through your nose
- Hold pose 3 minutes on each side. If more time available up to 10 minutes
Here's how to do a double fold rectangle yoga blanket.
- Lay it flat and open it up all the way:
- Fold it in half, fringe-to-fringe:
- Fold it in half, smooth edge-to-smooth edge:
- Fold it in thirds