Yoga Pose of Month – Bharadvajasana
Extend your legs to Dandasana (Staff Pose). Bend both knees; swing your lower legs to the left. Rest your left foot in the center of your right foot’s arch.
Inhale, and slowly draw length in your spine. As you exhale, twist to your right, walk your right hand behind your pelvis and place your left hand on your outer right thigh. Turn your palm to face up, and slide the back of your hand beneath your right thigh.
Keep your weight steady and grounded through your left buttock. If your left buttock lifts off the floor, place a folded blanket beneath your right buttock.
Draw both shoulder blades down on your back ribs to level your shoulders as you find the spiral wave of the twist from the base of your spine to the crown of your head. On each inhalation, draw length into your spine. As you exhale, twist more deeply to the right. Soften your belly to receive the twist. Allow your pelvis to turn with the twist to protect your sacral area. Keep your buttocks grounded.
You can turn your head in the direction of the twist, or turn your neck in the opposite direction, gaze to the horizon. For a deeper opening in the neck draw your right ear toward your right shoulder without straining the neck. Gaze toward the tip of your nose.
Stay for a minute or two to increase the potency of your twist. As you build inner fire, continue to abide in the equalizing calm and receptivity. Inhale and unwind your twist, turn back to center to unlock the gate to savor the greatness of gratitude.
Variation:
Take your right hand to your left arm and take hold of the inner elbow. As you twist, draw your forearm into your back body, feel the pressure of your arm against your back muscles and kidneys.
Chrisandra Fox teaches weekly classes at Yoga Tree and leads The Heart of Renewal Retreats. For more info, contact: Chrisandra@gmail.com
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