Bharadwajasana

Meaning: This asana is dedicated to saint Bharadwaja

Procedure:
Sit on the floor with straight vision, legs in front and hands beside the body. Inhaling, fold the left leg outwards. Exhaling, fold the right leg and keep the foot on the upper root of left thigh. Now inhale, and exhaling, keep the left palm on the outer side of the right knee. Bring the right hand from the back and hold the right toe. Look back from the right side. Brethe normally a few times in same position. While inhaling, release the hands, looking in front. Exhale, and while inhaling, extend the right leg. As you exhale,extend the left leg. Repeat the same procedure by starting from the right leg.

Benefits:

• It has a good benefit on dorsal and lumbar regions of the spine.
• It makes the back supple
• Knees and shoulders become flexible
• Beneficial practise for arthritis patients

Limitation:
Women should not practise it during menstruation and pregnancy

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