Asanas that involve a spinal twist are known to offer many benefits. The most commonly listed benefits include improved blood circulation in the body, enhanced mobility and range of motion of the spine, managing discomfort or pain in the lower back, detoxification and cleansing of the organs. One of the most commonly practiced asanas in this category is the Ardha-matsyendrasana. In this article, I will be discussing the twisting asana called the Bharadwajasana (bhāradvājāsana – भारद्वाजासन).
This asana is named after one of the well-known ancient rishis (sages). Rishi Bharadwaj was one in the group of seven rishis known as sapta-rishi. He was the father of the famed Dronacharya, the teacher for both Pandavas and Kauravas in the epic story of Mahabharata.
I hope you will enjoy practicing with me using the video demonstration.
Bharadwajasana
This is an intermediate level asana and involves flexibility in the spine, hips, knees and shoulders. For our practice, we’ll do two variations of the asana. The first variation will prepare us for the second and the final version of the asana. For the practice, it will be helpful to have a strap as well as a cushion, a pillow or a folded blanket handy.
Wrap the left arm behind the back and make an effort to grab the big toe of the left foot with the left hand. This is where the use of the strap my come in handy. If the hand is not able to reach the foot, put the foot in the strap and grab the strap with the left hand. Try and hod the strap as close as possible to the left foot.
Place the right hand on the outside of the left knee and gently pull the knee inward.
We’ll try to keep the spine tall and upright. To maintain this position, while inhaling, gently pull the head up toward the ceiling. While exhaling, deepen the twisting experience by rolling the left shoulder back and at the same time pulling the left knee inward with the right hand.
Maintain the final position for a total of about 5-7 breaths. Finally, release the pose and sit again with both legs stretched in front.
Now, fold the right leg and place the right foot on top of the left thigh, sliding the foot all the way back to the thigh joint.
Repeat the same movements as given above in steps 3-6 in the opposite direction.
Sit in the cross-legged Sukhasana position and relax for a few breaths.
Variation 2
For this variation, start by sitting with both the legs stretched out in front.
Keep the right leg stretched out in front. Fold the left leg so the left foot is positioned on the outside of the left hip. This is similar to the sitting posture called Virasana.
Place the right foot on top of the left thigh (half lotus) and slide the heel all the way back. We’d like to keep both the hips on the ground. However, if your knees, hips or thighs are tight, you may not be comfortable placing both hips on the floor. This is where you may need the use of a cushion or a folded blanket under your right hip. This will help raise the right hip enough so both the hips are resting on the ground.
Now, wrap the right hand behind the back and try to hold the big toe of the right foot which is on top of the thigh. If the hand does not reach the foot, use a strap just as we did in variation 1 earlier. Put the foot in the strap and grab the strap with the hand. Try and hod the strap as close as possible to the foot.
Place the left hand on the outside of the right knee.
We’ll try to keep the spine tall and upright. To maintain this position, while inhaling, gently pull the head up toward the ceiling. While exhaling, deepen the twisting experience by rolling the shoulder back and at the same time pulling the right knee inward with the left hand.
Hold the position for about 25-30 seconds, if comfortable; then, release the pose and slowly get back to the Vajrasana.
Repeat the above moves now on the other side.
When you are done with both sides, relax in Sukhasana for a few breaths.
Benefits
Massages abdominal organs including the liver, spleen, pancreas and kidneys
Stretches the shoulders, knees and the hips
Stimulates the brain
Relieves backache and hip pain
Strengthens and stretches the spine
Helps relieve constipation and flatulence and improves digestion
Helps with sciatica
Relieves menstrual discomfort
As all the nerves go through the spine, the twisting and stretching of the spine helps make the nerves stronger resulting in better communication between the brain and every cell of the body, both for sense perception and motor action.
Contraindications
Serious back or spine injury: Perform this pose only under the supervision of an experienced teacher.
Fluctuating (uncontrolled despite medication) High or low blood pressure
Have you ever wondered why we behave in a certain predetermined way in a given situation? For example if someone cuts you across while driving, you may end up shouting and cursing at the other person. Or, if someone screams at you using harsh words, you are likely to shout back with even harsher and unpleasant words. These so-called “knee-jerk” reactions are a result of deep-seated impressions that have been left in the deep subconscious levels of the mind not only during this life but over multiple lifetimes. These deep-seated impressions in the mind are called samskaras.
The Sanskrit word ‘saṁskāra’ (संस्कार) is a composite of two words – sam and kāra. The word kāra is derived from the root kṛ (कृ) which means “to do”. The literal meaning of the word samskara is purification, refinement etc.
In the words of Swami Satchidananda, the practice of yoga can help you achieve:
a body of optimum health and strength
senses under control
a mind well disciplined, clear and calm
an intellect as sharp as a razor
a strong will
a heart full of unconditional love and compassion
an ego as pure as a crystal
and a life filled with supreme peace and joy
To register, please fill out the registration form and submit it online.
After enjoying the FREE class, I invite you to continue your yoga practice by attending the ongoing classes that I offer as given in the schedule on my website here.
Do not hesitate to call me if you have any questions.
I look forward to your enthusiastic participation.
Karma (actions), karma-phala (fruits of actions), and saṃsāra (cycles of birth-death-reincarnation) are fundamental tenets of Indian philosophical thought and offer deep insights into the moral, ethical, and spiritual foundation of human existence.
Karma
In common parlance, we hear statements like, “what goes around comes around” or “as you sow, so shall you reap”. These may be thought of as simplified versions of the theory of karma.
The Sanskrit word “karma” is derived from the root word “kṛ” (कृ) and literally means “action” or “deed”. The theory of karma represents the principle of cause and effect. Stated simplistically, the theory of karma can be summed up as “good karma leads to good results whereas bad karma leads to bad results”. The fruit or result of the action, called karma phala, may be experienced in this life period or in a future birth. In a broad sense, the word karma is used to imply both the action and the fruit of action.
I am pleased to announce a 14-day Beginner Level yoga program. If you are a yoga newbie, this program will introduce you to the basics of asana (physical postures), pranayama (breathing techniques) and meditation. If you already have yoga experience, this program will help you enrich your yoga experience and also motivate you to re-establish your personal ongoing practice. Over the course of the program, I will offer guidance on how to build your practice at home so you can continue to enjoy the benefits of your practice.
Flyer: You can download the flyer here. Feel free to share it with your own distribution lists.
You can join the program online via zoom or in-person at my home studio.
Program Information
What: 14-day Beginner Level yoga program
When: Sunday, Oct 20 – Saturday, Nov 2, 2024
Time: 6:00 – 7:30 AM (US East Coast time, EST)
In-person: At my home studio located at 206 Redwood Park Drive, Morrisville, NC 27560
Zoom access: The link to access via zoom will be provided upon receipt of registration and payment.
Vairāgya (non-attachment/dispassion) is a key concept presented in Indian spiritual philosophy. Many of the texts including the Bhagavad Gita, Yoga Sutras of Patanjali and the Upanishads (see below for a few selected verses from these texts) emphasize the value of vairagya in eliminating suffering (commonly experienced stresses and strains in daily life) leading to a life full of peace and joy.
The word Vairagya (वैराग्य – vairāgya) is derived from the word ‘rāga’ (likes, attraction, attachment), the attraction which arises due to pleasure derived from any life experience. Vairagya is the opposite of ‘raga’ and means the absence of attachment to the pleasure that we derive from the objects of desire. Even though the word vairagya is derived from ‘raga’, it also includes the opposite of raga called ‘dvesha’ (dislike) which arises as a result of dislike or repulsion toward an object. Raga (likes) and dvesha (dislikes) are strong negative forces which create disturbance and pain in the mind.
In an earlier article, I presented the basic concepts of Jnana Yoga which are largely identified with the philosophy of Vedanta. However, some of the main concepts in Jnana Yoga are also to be found in the Yoga Sutras of Patanjali as well as the Philosophy of Samkhya.
As is common in most systems of Indian philosophy, the goal of all spiritual pursuit is the attainment of self-realization which can liberate one from the continuous cycle of transmigration.
Before discussing the concepts of Jnana yoga in the Yoga Sutras and Samkhya, it is important to understand some key differences between Vedanta and Yoga/Samkhya. As we saw in the previous article, the non-dual (Advaita) Vedanta school recognizes only one reality known as Brahman (supreme consciousness). This material creation consisting of conscious (Chetana) and non-conscious (achetana or jada) elements is simply an appearance in the space of consciousness (Brahman). This appearance is temporary as it has a beginning and an end. That is why it is also known as Māyā or an illusion. In yoga/Samkhya, however, there are two realities – Purusha (consciousness) and Prakriti (source of material creation). In this system, Purusha represents consciousness. Prakriti (also known as Mula Prakriti or Pradhana), while having no consciousness of its own, functions based on consciousness “borrowed” or “reflected” from Purusha.
A regular practice of meditation is known to give you all the above and many more benefits.
I invite you to join me for the next 14-day Meditation Intensive. In this program, I will be presenting the basic concepts of meditation and practice several meditation techniques.
No prior asana, pranayama or meditation experience is required.
A brief outline of what I plan to cover in the course is given in this document (pdf format) in my dropbox folder.
Flyer: You can view/download the program flyer here. Feel free to share it on social media and with your own distribution lists.
Program Information
What: 14-day Meditation Intensive
When: Monday, Sept 16 – Sunday, Sept 29, 2024
Time: 6:00 – 7:30 AM (US East Coast time, EST)
Participation: Hybrid mode
In-person at my home yoga studio located at 206 Redwood Park Drive, Morrisville, NC 27560
Remotely via zoom – zoom login info will be provided upon receipt of registration and payment
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