Bharadvajasana (bah-rod-va-JAHS-anna)
Bharadvaja: one of seven rishis thought to be the author of many sacred vedic hymns
type of pose: seated spinal twist (for an image please see www.yogajournal.com/poses/487)
benefits:
-soothes & revitalizes the spine & abdominal organs
-aides in digestion, removing sluggishness in the organs
-relieves backaches, headaches & stiffness in the neck & shoulders
-improves circulation & the flow of energy
-especially good in the 2nd trimester of pregnancy for strengthening the lower back
-relieves stress
Bharadvajasana: Forget the destination, ENJOY THE JOURNEY
As I sat down to write about bharadvajasana it occured to me that many of the twisting poses are dedicated to sages....why?
A sage is a seer, an adept, an inspired person, who is generally associated with deep states of meditation, and a strong desire to experience unity with the Divine. In order to find this unity, one must be committed to, and very adept at, turning the gaze deep inside.
Bharadvaja, more specifically, is said to have "heard" the sacred hymns of the Vedas (the oldest sacred texts in Hinduism) from the Supreme Being Brahman while he was in a deep meditative state. It seems to me, he needed to be also, very receptive to whatever his practice offered him.
Could it be that in order to be "fully" and safely in a twist, one must also be firmly rooted in concentration, and deeply in tune with the breath? One must have the ability to gaze deeply inside and be guided, not by the ego, but instead by a deep internal awareness? One must be willing to give up the image of the fullest expression of the pose, and yield to the delight of what can be discovered on the "journey of the twist".
As with all the poses we have focused on so far, this twist can be seen as a metaphor for how to find more joy and fulfillment in our everyday lives.
bE iN ThE PRESENT MoMeNt:
When we can let go of our attachment to the end product, to the destination, to the finishing line, or to the fullest expression of a pose, we are then able to be more present in the moment.
In our culture of wellness "being in the present moment" has come to sound almost cliche, and the fruits of that very notion have been glossed over, and somewhat forgotten. Being in the present moment is ultimately what yoga is. When we can abide in the present, and let go of our attachment to the past and our thoughts of the future, we are living our yoga.
So, for twists, (poses that are often rushed into in order for the practitioner to be in the deepest place), we often forget to take the time to explore all the beauty along the way. We want so badly to do the pose, to feel "good" at our yoga practice, to pat ourselves on the back and be proud of how we can contort our bodies. But when we are guided by the ego instead of grace, we lose sight of the moment, and miss out on the chance to feel the fabric and textures. Our world then, is just a bit more dull. We may feel good about ourselves for the 5 breaths that we hold that pose, and maybe for a few hours following the practice. But what happens the next time we come back to our mats and we are unable to duplicate the previous experience? Are we then bad, inadequate, weak, lazy? Is the practice not worth it because your body did not get to the end goal? What happens when we are not "perfect" in the pose or life?
The Anatomical Tips:
The anatomy of a twist is not too complicated of a notion, but is easily skimmed over. There are three basic "rules" that guide us in twisting safely and with the most benefit.
The first is to always begin by grounding down. So in the case of bharadvajasana, we first ground down through the sit bones, and feel firmly established and rooted to the earth. Then, from that rooting down, we can move into the
second rule: sit tall and lengthen the spine on the inhale. Grow taller through, not only the crown of the head, but lift through the sternum as well, lengthening both the front and the back of the spine. Once the length is established, we move into the
third rule: Deepen the twist on the exhale. As you move a bit deeper into the pose with each exhale, remember to be guided from the kidneys (ie: if you are twisting to the right, the left kidney is gently moving forward into the body). Being guided by the breath and the back body in unison makes for a pose that yields and listens intuitively, rather than charges forward with brut force and ego.
Enjoying the journey means not rushing, pushing or pulling into a place where the breath stops, or is shorten and forced. This requires VERY subtle micro movements, that lengthen and deepen the twist slowly, slowly, slowly. We SLOWLY revolve the torso around the long, lifted spine, as we ground down into the firmly rooted pelvis. Each exhale allows the belly to draw in, and the navel to reach for the back body, so that the twist can also be detoxifying and toning for the abdominal organs and the digestive system. Every inhale allows the spine to lengthen so that each one of the small muscles that link the vertebrae together are provided with the opportunity to be strengthened so that the whole spine is more mobile and flexible. When the spine is longer, more flexible and more open, the energy flows more fluidly from the base to the crown. Not only is the brain then more oxygenated, but the prana is also allowed to flow more freely through the major nadis and chakras. All of this is beneficial when we are attempting to live in a more optimal way.
Bring it All together:
This month, we encourage you to set out on the journey with us, and be committed to living more fully in the moment. Approach all poses and all situations as you would bharadvajasana......be firmly rooted to the earth, lifted and energized from the root to the crown, and connected to the quality and intention of the breath. Imagine with how much more ease you will move through not only the poses, but also your days. Your ease is contagious, so beware that the world around you may become more ease-full as well.
om shanti....om tat sat.
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