Getting to Grips with Difficult Twists

Twists can sometimes be a confusing affair and are difficult to master properly. Especially when all you have to go by is written instructions and not much help when it comes to actually seeing the poses in live action. The Bharadvajasana is widely regarded as a simple twist but can still be very difficult to complete properly. Many of these postures do have alternative variations however especially thanks to pioneering Yoga researchers such as Iyengar who have helped to bring Yoga to the wider populace. To Learn the Bharadvajasana Posture you must first learn the Dandasana posture. Both of these are sitting down postures.

The Preparation Posture Dandasana
Sit on one or two carefully folded blankets with your legs outstretched straight in front of you. Tighten your knees and stretch your feet. Extend your heels and point your toes upwards. Place your palms (of fingertips if you cannot), beside your hips and press them down. Stretch your body upwards and lift your lower back concentrating on extending the spine.  Open your chest and bring your shoulders back. Hold this pose for approximately 20-30 seconds.

The First Bharadvajasana Posture
This pose requires you to begin with the Dandasana posture first. Then bend your legs towards the left and place your left foot on top of your right instep which should be tucked underneath you. Extend your spine upwards and turn gently to the right without moving your lower body. Place the left hand on the outer side of the right knee and your right hand touching the floor by your right side hip.  Hold for 20-30 seconds and then change sides.

The Full Bharadvajasana Posture
Follow the first Bharadvajasana method then bend the right arm back. Bring the elbow in and hold your left arm behind your back with your right hand. Straighten the left arm and place your left hand in front of your legs palm facing outwards and pressed to the ground. Keeping your arm firm, turn as much as you can, using your arms as levers. Turn your head along with your body and then opposing it. Hold for 20-30 seconds and then change sides.

The Variant of Bharadvajasana
This move can sound very complicated on paper so if you are having difficulty getting this one down try out the Bharadvajasana variant instead which is perfect for home Yoga sessions. First find a comfortable and wide chair that is firm to sit on. Cushions and sinking chairs will not be beneficial; wicker chairs often work the best for Yoga work. Sit down on the chair facing straight ahead with your legs, knees and feet together in a right angle at the knee.

Keep your back straight and lift up your chest, waist and hips.  Hold onto the back of the chair with your right hand and the right hand side of the arm rest with your left hand, twisting as you do this to look behind you. Hold for 20-30 seconds and then switch sides. If you are looking to do your first Yoga twists, this variation will be perfect for gradually introducing you to the area until you can do the full Bharadvajasana later on.