POSE BREAKDOWN - MERMAID POSE (BHARADVAJASANA)

Bharadvajasana, also known as Bharadvaja's Twist, is a seated yoga posture named after the sage Bharadvaja. It involves twisting the spine while seated, providing various physical and mental benefits. Here's an overview of the requested information:

Etymology:

The name Bharadvajasana is derived from the Sanskrit words "Bharadvaja," which is the name of a sage in Hindu mythology, and "asana," which means posture or pose.

Benefits:

• Stretches the spine, shoulders, and hips.
• Improves digestion by massaging the abdominal organs.
• Stimulates the digestive fire (agni) in the body.
• Helps in detoxification by wringing out toxins from the internal organs.
• Tones the oblique muscles and strengthens the back muscles.
• Enhances spinal mobility and flexibility.
• Alleviates mild backaches and sciatica.
• Calms the mind and relieves stress.

Contraindications:

• Avoid this pose if you have recent or chronic injuries to the spine, hips, or shoulders.
• Pregnant individuals should practice with caution and may need to modify the pose or avoid it altogether.
• Those with severe digestive issues or abdominal surgeries should consult a healthcare provider before attempting this pose.

Alignment Tips:

• Ground both sitting bones evenly on the mat.
• Lengthen the spine on each inhale, creating space between the vertebrae.
• Engage the core muscles to support the twist.
• Keep the shoulders relaxed away from the ears.
• Initiate the twist from the base of the spine, leading with the belly button.
• Maintain an open chest and lifted sternum throughout the pose.
• Avoid collapsing into the twist; instead, actively lengthen the spine with each breath.

Therapeutics:

• Bharadvajasana can be therapeutic for individuals with mild digestive issues, such as bloating or indigestion.
• It may help relieve discomfort associated with menstrual cramps.
• Beneficial for those experiencing mild back pain or stiffness.

How to do it:

1. Begin in a seated position with your legs extended in front of you.
2. Bend your knees and shift your hips to the right, bringing the left foot to the outside of the right thigh.
3. Keep the right leg extended or bend it and place the foot next to the left hip, depending on your flexibility.
4. Inhale to lengthen the spine, then exhale and twist to the left, placing the right hand on the floor behind you.
5. Press the right hand into the floor to lengthen the spine further, and bring the left arm around the right knee, either hugging it or hooking the elbow outside the knee.
6. Gaze over the left shoulder if comfortable, maintaining the twist through the entire spine.
7. Hold the pose for several breaths, then release and repeat on the opposite side.

Modifications:

• Sit on a folded blanket or bolster to elevate the hips if you have tight hips or limited flexibility.
• Place a block or bolster under the hand if it doesn't reach the floor in the twist.
• Use a strap around the extended foot to help maintain alignment if reaching the foot is challenging.
• Keep the bottom leg straight if sitting cross-legged is uncomfortable.

Props:

• Yoga bolster
• Yoga block
• Yoga strap

Misalignments:

• Rounding or collapsing the spine.
• Allowing the hips to lift off the mat.
• Dropping the shoulders or collapsing the chest.
• Over-twisting the neck; keep the head aligned with the spine.
• Straining or forcing the twist beyond your current range of motion.

Assisting:

• A yoga teacher or experienced practitioner can assist by gently guiding the twist and providing support to maintain proper alignment.
• Verbal cues and gentle adjustments can help students deepen their twist safely.

Prep Poses:

• Seated Forward Bend (Paschimottanasana)
• Bound Angle Pose (Baddha Konasana)
• Seated Spinal Twist (Ardha Matsyendrasana)

Follow-Up Poses:

• Seated Meditation
• Savasana (Corpse Pose)
• Counter stretches for the spine, such as Cat-Cow or Seated Forward Bend