How to Do the Bharadvaja's Twist With a Partner

The yoga Bharadvaja's Twist is a relatively simply twist pose, perfect for beginner students. This twist pose works to massage the abdominal muscles while increasing flexibility in the spine, legs and chest. For those just learning the pose, it can be difficult to keep both hips on the ground; however, a partner can help.

Difficulty: Moderate

Instructions

1. Begin in the yoga Staff pose, sitting upright with your legs extended in front of you. Bend your left knee and place the heel as near to your left hip as you can comfortably.

2. Choose your right leg position depending on your flexibility. You can either bend the knee with the heel toward your left side so that your feet are together resting at your left hip or you can place the top of the right foot on your upper left thigh, in a sort of half Lotus position.

3. Keep both hips resting on the floor throughout the twist. While your partner will help with this, if you are in the half Lotus and it is uncomfortable to place your left hip on the ground, relax into the modified pose.

4. Have your partner stand at your left side and gently place his foot on your upper left thigh, keeping it down on the ground. Inhale deeply, lifting through the spine, and as you exhale, twist gently to the right. Place your left hand on your right knee and your right arm behind your back. Turn your head to the right as well.

5. Breathe deeply and slowly into the pose. At this point your partner can take hold of your right hand as well, guiding it toward your left hip, as in the full pose you will grip your right big toe as the foot is folded into the half Lotus.

6. Hold your most advanced position for 30 to 60 seconds and then exhale as you relax back to center. Release your arms and legs and repeat the Bharadvaja's Twist on the opposite side.

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