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Bharadvajasana 2, Half Bound Lotus Twist

By Yoga Lily 3 years ago
Home  /  Twist  /  Bharadvajasana 2, Half Bound Lotus Twist

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).

bharadvajasana-2-half-bound-lotus-twist-3

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.

bharadvajasana-2-half-bound-lotus-twist-4

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

  (100 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007 (7 years in the UK). She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.