Bharadvajas Twist (Bharadvajasana)

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Video Duration:
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  1. Begin in Dandasana; move the sacrum in and up towards the navel and extend the sternum away from the navel to lengthen the front body
  2. Feel the pubis and tailbone dropping equally towards the floor –the bowl of the pelvis is upright, neither spilling forward nor spilling back; also notice that the two sides of the waist are equally long
  3. Imagine a central axis running through the torso from the pelvic floor to the crown of the head
  4. Emphasize both the length and the integrity of this axis; the column is straight and is not tilting or curving off to one side or another
  5. Keeping the imprint of the central axis, lean on to the right hip and swing the legs to the left, bending the knees and placing the feet to the outside of the left hip
  6. Nestle the left ankle on top of the right arch and descend the left sitting bone to recreate the evenness in the side body from Dandasana
  7. Inhale, lengthen along the central axis
  8. Exhale twist the torso around that length to the right, still keeping the left sitting bone heavy
  9. Place the left hand beneath the right knee with the fingers pointed back towards the knee, and take the right hand to the floor behind the right hip
  10. Draw back with the head of the left upper arm, so that the hand position doesn’t cause the shoulder to hunch forward
  11. Take the gaze to right, but as ever, make sure the twist in the neck is not happening at the expense of rotation throughout the spine and torso
  12. Continue the essential pattern of breath; use inhales to lengthen and exhales to twist any amount more
  13. Hold for 8-10 breaths, then release back to center and repeat on the other side

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