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Bharadvajasana 2, Half Bound Lotus Twist

By Yoga Lily 1 year ago
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How to do Bharadvajasana 2, Half Bound Lotus Twist

Yoga classes in Milton Keynes

Bharadvajasana 2 – This simple seated twist releases stiffness in the upper back and shoulders. While the Half Bound Lotus Twist might be less intense than some, the position of the legs make it more of a challenge for those with tight hips.

Seated-Staff-Posture

1a. Seated Staff Posture

bharadvajasana-2-half-bound-lotus-twist-2

1b. Have the top of the foot on the floor and the toes pointing back. Bend up your right leg

1. From Seated Staff Posture (1a), bend the left knee and take foot beside the left thigh. Have the top of the foot on the floor and the toes pointing back. Bend up your right leg (1b). Lift it up high and bring the right ankle high up on the left thigh. Let the knee release down to the floor (1c).

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1c. Lift it up high and bring the right ankle high up on the left thigh. Let the knee release down to the floor

2. Draw the abdominal muscles gently in toward the spine as you lengthen the tailbone down towards the floor. Lean backwards slightly and press the sitting bones down.

3. Inhale, raise the right arm in the air. Moving from your lower abdomen, twist to your right. Lengthen as you rotate from your navel toward your right shoulder, then extend from the shoulder through to the fingertips of the right hand. Internally rotate the shoulder, bend the elbow, and bring the arm behind the waist to hold the toes of the right foot.

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4. Still twisting, take the left hand across the body and wrap it under the right thigh. Have the inner wrist facing outwards and press as much of the palm to the floor as possible. Spiralling upwards from the lower abdomen, revolve the torso farther right and gaze over the left shoulder. Involve your eyeballs so they look as far around as possible. On each inhalation, lengthen up through the spine, and on each exhalation, twist more.

5. Release on an exhalation. Come back to Seated Staff Posture and repeat on the other side.

Tips

Gaze: To the side

Build Up Poses:

Counter Poses:

Lighten:

  • Press the right hand to the floor behind you
  • Grasp a belt looped around the right ankle
  • Place the left hand on top of the right knee

Effect: Centring

 

Bharadvajasana 2, Half Bound Lotus Twist Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

Purvottanasana, East Stretch Posture (Upward Plank Pose)

Purvottanasana, East Stretch Posture (Upward Plank Pose)

 

Paschimottanasana, Double Leg Forward Stretch

Paschimottanasana, Double Leg Forward Stretch

 

Navasana-feature-large

Navasana, Boat Pose

 

Adho Mukha Svanasana, Downward Facing Dog Pose

Adho Mukha Svanasana, Downward Facing Dog Pose

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About

 Yoga Lily

  (102 articles)

Lily is an experienced certified yoga teacher, she teaches the traditional, relaxing and invigorating Yoga as practiced in Asia for thousands of years; it is a little more holistic in nature, meaning, it covers not just the physical aspects of yogic practice (like asanas or poses, mudras or locks), but also the breathing, meditation, mindfulness and restorative techniques sometimes lacking in the modern practice. Yoga is part of who she is, from practicing yoga in the parks of China as a child, to graduating from YogiYoga(China) Institute in 2007, Lily has loved helping and inspiring people ever since. You can help balance your mind and body to give a sense of wholeness and great happiness.