Bharadvajasana (Sage Pose)
There must be a reason the ancient yogis named most of the twist poses after sages. Perhaps it’s because you need deep internal awareness to twist evenly to both sides. Or maybe because twists in general for most of us are the most challenging poses. I recommend adding twists into your practice on a regular basis … these often neglected poses can access a whole new awareness to your body.
Justina Brewer in Sage PoseAs we take the torso into a twist, the kidneys and abdominal organs are activated and nourished. So this helps to improve digestion and remove sluggishness in the organs. Twists are particularly good for the spine because they strengthen the small muscles that link the vertebrae, and they keep the spine mobile and flexible. This allows for general everyday movement to be more pleasurable. Twists help to relieve backaches, headaches, and stiffness in the neck and shoulders. On a more subtle level, twists improve circulation and improve the flow of energy. The next four asana columns that I write will be a twist variation. This one, Bharadvajasana, will be a good one for the basic alignment cues to setup for the more challenging twists to come.
Before you take your spine into a twist, it’s important to create length in the spine and a solid foundation from which to twist from. This will make the twists safer and deeper. Also, keeping your connection with the breath will help you stay away from the ego space that we tend to fall into, especially in twists. Twists feel good to the body if done with care, but a lot of us literally want to ‘wring’ the spine to it’s full maximum before it’s ready. So whenever you can, return your attention to the breath, check it’s freedom and ease, if it’s strained, back off the twist. You will do your ego a favor. Twists can release an enormous amount of tension that gets stored up in our body, but really only if done with ease, not the ego. Enjoy the journey of the twist, not just the final destination. This will make the pose more interesting.
Start sitting on the floor with the shins crossed in sukhasana (add a blanket under the sitbones as needed). Bring your pelvis into a neutral position so the top of your sacrum is tipping forward toward the navel slightly. Imagine four strings each attached to the four corners of the pelvis – pubic bone, tailbone and both sitbones – and feel them being drawn into the earth. Feel your connection with the earth.
This is your foundation from which to twist from. Let this grounding action create a rebound lift up through the spine. Gently. Release tension wherever you need to. Your outer body should remain soft. It’s a lengthening up action from your center. Be here for a few breaths, until you are satisfied with the length of your spine.
Now, take both legs to the left so both feet are beside the left hip. One hip will be higher in this pose, add a blanket under the right sitbone only if you tend toward low back pain, have sacro-iliac joint discomfort or sciatica. Rest you right hand behind the right hip area and let your left hand rest either on the outside of the right thigh or inside of the left thigh. Pause here for a few breaths. Not twisting yet. Imagine those four strings again drawing into the earth. Move the two front hip points toward each other creating a soft belly tone and send the breath more into the lower ribs. This action helps to support and lengthen the spine, and tone the abdominal organs. Again, soften the outer body without descreasing the space you’ve created along your spine. With your exhales start to twist the belly and the ribs to the right, keeping the action of the four strings and two front hip points. And still on the inhales, create the space in the spine. Use each exhale to inch a little bit more into the twist. Gently. Watch if your tendency is to rush right to the finished position. If it is, back off and enjoy the journey of the twist. Notice how it feels to your body. To your spine. Explore with the breath, invite it to new areas.
When you’re satisfied with the twist, exhale and release the spine back to center. Bring the legs back into a cross (sukhasana) and pause here for a few breaths. Then repeat the twist on the other side by bringing the feet to the right of the right hip and twisting to the left.
Why do you twist to the right first? Twisting to the right then the left follows the path of the digestion system. Our ascending colon goes up the right side of our torso then crosses over above the navel and descends down the left side of our torso. So the twist action follows the nature of our body flow.
Enjoy the twist!
Justina Brewer