Finding Joy in Movement

Baradvajasana/ Baradvaja’s Pose

There are several variations of Baradvajasana. The one we are describing is usually called Baradvajasana 2. This is an excellent pose for people with limited hip flexibility or those with back issues as it is much easier on the lower back than many other twists.

Begin in Dandasana. Leaning slightly to the right, bend the left leg and place the left foot just outside the left hip. Some people like to reach back here and roll the calf out to make more room for the thigh. Bend the right leg to either place the sole of the right foot on the left knee, or bring the right foot into half lotus (as in above picture). The thighs should make roughly a 90 degree angle.

Maintaining as straight of a spine as possible begin to twist to the right. Take the left hand to the outside of the right knee, then reach around the back with the right hand to bind (either taking the inner left thigh or whatever convenient clothing you can grab if the right foot is at the left knee, or taking the right foot or a strap if you are taking the half bound lotus version). The left sit bone has a tendency to lift here, which is fine to begin the twist, though once you have found your bind, work to ground the sit bone back toward the floor.

Rotate the right thigh inward and see if you can extend the thigh bone out of the hip socket (This is a subtle adjustment but can help protect the knee in the long run). Draw the shoulder blades lightly down the back and look over the right shoulder as you broaden across the front of the chest. Continue to lengthen the spine with each inhale. After a number of breaths here, you can turn your head to look over the left shoulder to the left foot, stretching the right side of the neck.

Stay here for as long as you like, then repeat for the same amount of time on the second side.

If you have any questions, please leave a comment below. I’d love to hear from you or see you at one of my classes!

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