taking asana (seat) within the gloriously rigorous (for me & most other cardio/strength athletes) Bharadvajasana (var.) wearing the Traditional garb of a yogi backlit by the HP Yoga™ strobe logo at the WF Temple H(om)e Zendo. each yoga asana is meant as a meditation enhancer, so the Instructions are simple; strike a pose, and meditate in it. below i describe how after a couple of decades of practice, i was finally able to ‘take seat’ in this majestic posture…
Bharadvajasana
Traditional Benefits – lumbar and dorsal spine mobility igniting all the chakral fields (when Mula, Uddiyana, and Kantha Bandhas are engaged). MahaYogi Iyengar says it treats arthritic and stiff spines. FeebleYogiIlg knows from Direct Experience that this posture really solidified the fact that i WAS going to self heal from my spinal paraylsis and smashed pelvis…i recall quite a Chakral M(om)ent practicing this posture in my sweatlodge of a trailer home on the Poaquque Reservation, NM. Bharadvaja was a father of warriors in the Mahabharata. This posture honors him.
How To Do It…(the beginning stage before Being it!) – Biomechanical Considerations; should be able to sit in Virasana (Hero’s Pose) comfortably for 5 minutes. Should be able to sit in Ardha Matsyendrasana I on both sides comfortably for 3 minutes. A strong, safe Ardha Padmasana (Half Lotus) is another safety requirement before attempting Bharadvajasna. Remember; Supple and Strong takes time! Don’t push the river.
1. Sit in virasana, heels beside each hip, soles facing backward. Engage Ujjayi & Mula Bandha.
2. Breathe as you place the right leg into a half lotus position as high up on the root of the left thigh as possible. Stay and breathe.
3. Holding your right foot with your left hand, engage your best Uddiyana Bandha and begin a spinal twist over your right side with a hint of a backbend (as in Upward Facing Dog)…allow your right hand to circumnavigate the posterior body…allow several long, rich Ujjayi’s to fuel this step safely.
4. Grasp without over-efforting your right foot/ankle with your right hand. Stay, spray Ujjayi throughout the marrow of the spine, maintain Maha Mudra (Mula, Uddiyana, & Kantha Bandhas).
5. When ready, place the left hand wearing Jnana Mudra (tip of index finger to tip of thumb, other fingers splayed) on top of your right knee…a more traditional and difficult version is to slide your left hand – palm down – under the lateral surface of your right knee.
6. Gaze within and position the skull as if looking first over the right shoulder for several breaths, then the left shoulder for several rich Ujjayis.
7. Without exploding out of the posture, untwine, unwind, and Practice the other side for the same amount of time.
May the Breath Be With You,
coach ilg
These teachings are the "Rasas" or "sap" of Wholistic Fitness. You’ll find insights to ponder, student chi to keep your own chi topped off, and plenty of proven training techniques to test on your own body, mind, and spirit! Also, you’ll find my very popular Race Reports, and news of our Sangha’s (community’s) latest transpersonal fitness adventures!