Bharadvaja was the father of Drona, the military preceptor of the Kauravas and Pandavas, who fought the great war described in the Mahabharata.
1. Sit in Dandasana.
2. Bend the knees and take the shins to the right, the feet are adjacent to the hip. Do not sit on the feet. Right foot is on top of the left arch.
3. The pelvis is level. Place a blanket under the left hip if necessary to level the pelvis.
4. Place the left hand behind the spine and place the right hand to the outside of the left hip. Exhale and turn the torso to the left so that the left shoulder moves to the left and the right shoulder comes forward. Turn the chest and the abdomen towards the left.
5. Place the left hand behind the left buttock and turn the spine MORE. Tuck the right shoulder-blade in and revolve the left shoulder backwards. Place the back of the right hand to the outside of the right knee. Tuck the right shoulder-blade in and revolve the left shoulder backwards more!
6. Keep the collar bones broad and both sides of the waist lengthened.
7. Turn the gaze over the left shoulder.
8. Release the hands,Turn the abdomen forward and extend the legs back to Dandasana. Repeat on the other side.The duration should be even on both sides.
b. Clasp the Arm
Exhale and take the right arm, with bent elbow around the back to clasp the left arm above the elbow, from behind.
Lift the trunk and turn to face the right.
Exhale, release the arms, return to the front and then release the legs to Dandasana.
Repeat on the other side.
Pelvis is not level.
Knees are wider than the hips.
Lower ribs are forward.
Chest is not lifted.
Torso is not sufficiently turned.
Hand and Elbow cannot clasp.
Arm cannot stretch straight.
Knee comes forward on the turn.
Torso leans backwards.
This asana works on the dorsal and lumbar regions of the spine. People with very stiff backs find the other lateral twisting poses difficult. This pose helps to make the back supple. People with arthritis will find it very beneficial. It is a good pose for slipped discs. - Geeta Iyengar, Yoga a Gem for Women
This pose strengthens the spine and back muscles and creates flexibility in the spine. It tones the abdominal organs. - BKS Iyengar, Light on Yoga
Draw the shoulderblades in the back to lift the sternum.
Learn to turn the spine laterally before attempting to clasp. Pay attention to the fact that the turn is always to the opposite side that the legs are placed on. - Geeta Iyengar - Preliminary Course
Use a blanket underneath the hips to keep the pelvis level.
Sit next to a wall and press the hands into the wall to help turn the spine.
Practice with a Chair:
Sit in a chair sideways with your right shoulder next to the back of the chair.
The thighs and feet are parallel and hip distance apart.
Sit erect and look straight ahead.
Inhale raise the trunk and turn the chest to the right.
Hold the backrest of the chair.
Keep the trunk lifted, shoulder blades into the back and the shoulder bones rolling back.
Lift the sternum, move the spine in between the shoulderblades.
Exhale and turn to look over the right shoulder.
Exhale. Release the hands and face forward.
Sit on the chair facing the opposite direction so the left shoulder is next to the back of the chair.
Learn to bring mobility in the sacrum and align the chest to be parallel to the backrest of the chair. - Geeta Iyengar, Preliminary Course
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