Tips for Bharadvajasana. Yoga Tutorial

In this practice

Key teachings

• Proper alignment for Bharadvajasana
• Stabilizing the pelvis for effective spinal twisting
• Importance of engaging bandhas in Ashtanga Yoga
• Twisting from the torso rather than just the hips
• Lengthening the spine during twists

Ideal for

• Ashtanga yoga practitioners
• Students working on Bharadvajasana
• Intermediate to advanced yogis seeking alignment refinement
• Individuals wanting to deepen their twisting postures

Lesson

Instructions

Bharadvajasana is a powerful twisting pose in the Ashtanga Yoga second series that many students misunderstand. Instead of hiking the hips and twisting from the hips try stabilizing the pelvis and allowing the torso to do more of the twisting action. Once the hips are grounded, the spine can lengthen upwards. Press the hand onto the lotus foot to increase the downward action of the hips. And of course always engage the bandhas.

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Kino MacGregor is a yoga teacher, best-selling author, co-founder of Miami Life Center and Omstars, a leading online yoga platform. She has practiced yoga for over 25 years and meditation for over 20. she is one of only a few students to begin the challenging Fifth Series of Ashtanga Yoga and receive the Certification to teach from its founder K. Pattabhi Jois in Mysore, India.

Steps

• Bharadvajasana (Twist of Sage Bharadvaja)
• Pelvic stabilization techniques
• Spinal lengthening cues
• Bandha engagement for core support
• Leverage techniques using the hand on the foot

Benefits

• Improved spinal flexibility and mobility
• Deeper understanding of Ashtanga alignment principles
• Enhanced core engagement and stability
• Relieves back stiffness
• Promotes detoxification through twisting