Reclining Twist with a Bolster (Supported Bharadvaja Twist Pose) is a chance to truly untie the physical, emotional and mental knots that we have been twisted in this fast-paced world.
Generally, Bharadvajasana is performed from a seated position, sometimes with a blanket, or with a hip support bolster. Use props to make this pose accessible and easy for practitioners who may not have the strength, flexibility, or balance needed to perform the same pose without props.
|Known as:||Reclining Twist with a Bolster, Supported Bharadvaja Twist Pose, Salamba Bharadvajasana|
|Type:||Twist, Relaxation, Restorative Pose|
|Total time:||1 to 5 minutes|
|Preparatory poses:||Usually performed after Pranayama as well as dynamic yogic postures like Sun Salutation after each yogic session|
|Follow-up poses:||Basic Relaxation Pose, Simple Supported Back Bend Pose, Sukhasana (Easy Pose)|
|Contraindications:||Spondylolisthesis or spondylolysis, chronic sacroiliac, or disc disease|
Benefits of Reclining Twist with a Bolster (Supported Bharadvaja Twist Pose)
The Reclining Twist with Bolster relieves tension on the back muscles and sides of the body. It also helps to stretch the intercostals (muscles between the ribs). As all the muscles relax, breathing becomes faster.
Reclining Twist with a Bolster (Supported Bharadvaja Twist Pose) Practice Guide
In Reclining Twist with a Bolster (Supported Bharadvaja Twist Pose), you sit on the floor with a bolster at your side; As you turn to the bolt, you lean on it until it can support your weight. The reclining twist with a bolster stretches the entire back muscles and creates a pleasant transition from the back-bending of the previous pose to the forward bending of the pose.
Step-by-step Reclining Twist with a Bolster (Supported Bharadvaja Twist Pose)
- Sit on the floor with the right hip close to the end of the bolster.
- Bend the knees and slide your feet to the left, so that the outside of your right foot rests on the floor.
- Your left foot can rest on your right foot, or you can open the space between them, whichever is more comfortable.
- Turn to the right, and place your hands on the floor, either side of a bolster.
- Gently press the hands into the floor to lengthen the front of the body.
- Then bend the elbows and lower yourself onto the bolter.
- Keep the arms in a comfortable position on the floor.
In this position, your upper back is turned to the right, and your knees point in the opposite direction, giving a slight twist to the vertebral column. To increase the twist, turn your head to the right, away from your knees. If this seems like too much, either lean your forehead on the bolster or turn your head toward your knees. You can place a single-fold blanket under the head for support.
Stay still, rest on the bolter. Relax the space between your shoulder blades. Use each exhalation as a reminder to release into the twist and on the bolster. Allow yourself to feel the top of the bolt getting longer and longer, and based on this feeling of elongation, increase the twist. Breathe quietly.
- Practice the reclining twist with the bolster for the same amount of time on each side: 1 to 2 minutes, depending on your comfort and your level of experience.
- Come out of this pose carefully to avoid any strain on the back. First of all, bend your head towards the knees and rest for 1 or 2 breaths. Place the palms on the floor under the shoulders. As you slowly squat down, press down with the hands. Move the props to the other side and repeat the pose.
Precautions and contraindications
Most people can do this yoga pose, even those who have severe back problems. If you have spondylolisthesis, spondylolysis, disc disease, or chronic sacroiliac problems, proceed with great caution.