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Finishing the posture
Bring your head to the center. Release your arms;
with an inhalation release the rotation. Bring your
right foot down on the floor. Repeat on the left
side.- Bharadvājāsana I (Figure 7.7 9 )
Meaning of the āsana and its name
Bharadvāja is a sage of ancient Indian mythology;
this āsana is dedicated to him.The essence of this āsana is an upwards spiral
movement. It combines staying clearly in the central
line with free space and lightness.Getting into the posture- Sit on a brick or a folded blanket with both legs
straight. - Keeping the legs together, bend both knees; both
feet move to the left side. - The feet are just left of the left hip; the lower
left shin bone is resting in the arch of the right
foot. - Keep both sitting bones at the same level.
- Bring your right arm around your back and catch
the left upper arm with your right hand. - Lift your spine vertically and keep your head in
line with your spine. - Keeping both sitting bones level, turn your trunk
to the right as you exhale; the back of the left
hand is on the right thigh. - Turn your head to the right, keeping your neck
and throat relaxed.
Being in the posture: basic work- Keep your knees as close as possible together,
your left hip and thigh down. - Keep the central line of your trunk straight.
- Keep your shoulder girdle horizontally.
- With the impulse from pressing the back of your
left hand on your right thigh, move your right
shoulder backwards and the left one forwards,
more and more in line with the right thigh. - Breathe naturally.
Being in the posture: refined work- Move your left upper outer thigh down; turn
from your hips. - To lift your spine more, press your right shin
bone into the floor. - Drop your left groin.
- Move your lower abdomen slightly inwards and
Figure 7.79 upwards.