2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

ONE KNEE BENT TO THE BACK: HALF LOTUS, TWIST & BINDING
Twist Dedicated to Sage Bharadvaja 2
Bharadvajasana 2
(buh-ruhd-vuhj-AHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Parsva Drishti (to the right), Parsva Drishti (to the left)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula
bandha, uddhiyana bandha, and ujjayi breathing.
2. Inhale as you lean over to the left side, bending your right knee and bringing your right knee, shin,
and ankle to the floor. Your right heel should be close to your right hip to protect the knee and your
right knee should be open slightly to the side.
3. Exhale as you bend your left knee and bring your left foot to your right hip socket in the Half Lotus
(Ardha Padmasana), rotating the sole of your left foot up to the sky. Try to keep both knees on the
floor.
4. Inhale as you expand your chest and hold your arms straight out to the sides, parallel to the floor.
5. Exhale as you twist to the left, bringing your left arm behind your back and grabbing your left foot
with your left hand to bind. Grab onto the left knee with your right hand and look over your left
shoulder (Pose #2).
6. Inhale as you lengthen your spine. Exhale as you bring the back of your left hand under your right
knee (Pose #1). On the next exhale, look over your right shoulder to deepen the twist (Pose #3).
7. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch.
8. Inhale as you release the bind and look forward. Exhale as you bring both your legs straight out in
front of you. Repeat on the other side.
Modification:
1. palm under the knee, twisting to the inside of the body
2. hand on the knee, twisting to the inside of the body
3. palm under the knee, twisting to the outside of the body
Bharadvaja = Pindola Bharadvaja was one of four Arhats asked by Buddha to stay on earth to propagate Buddhist law or
Dharma