Bharadvajasana: For Lower Back and Neck Pain

By Atul Vyas

In yogic philosophy ‘pran’ is considered to be the life force that moves this universe. It is the sum total of all the energy that is manifest in the universe. It is also said to be the sum total of all the forces in nature. ‘Pra’ means to bring forth, and ‘na’ means eternal cosmic vibrations.

All the practices of yoga are meant to preserve, realign, and balance prana. There are five main pranas in human body. They are classified on the basis of the location and function they perform. So the prana or the vital energy which regulates and controls digestion is called Samana prana.

Samana prana is located in the naval or solar plexus region at the midline of the body. It controls the balance and health of the digestive process and organs of digestion such as the liver, gall bladder, stomach, and spleen. It regulates the kidney and the adrenal glands. In western medicine kidneys and adrenal glands are considered separate but in yoga, they are considered one i.e. what effects one impacts the other.

The Samana prana relates to the element of fire which corresponds to the eyes and sense of sight. This prana is also the storehouse of energy light and warmth on physical and subtle levels of being.

There are many yogic tools for strengthening this prana one of them is known as sage twist or Bhardvajasana. It is named after a great sage Bhardwaj, who lived in Prayag.


  • Sit in dandasana i.e. with legs straight
  • Bend legs back from knees and place both feet beside your right hip
  • Keep your right ankle over the arch of your left foot if possible or just put a right foot over the left foot
  • Hold left knee with the right hand
  • Now swing your left arm behind your back and try to hold the right arm
  • If not possible, then take the palm of your left hand behind your back as near to your right arm as possible
  • Look over to your left shoulder by turning your neck and stay for 10 sec
  • Repeat on the other side


  • Helps in balancing functions of the liver, gall bladder, pancreas, spleen, and stomach
  • Works well on small and large intestines
  • Alleviates tensions in the neck and shoulder region
  • Activates Saman prana, responsible for digestion, Adrenal glands, and kidney functions
  • Preserves flexibility and youthfulness of the spine
  • Makes person happy and relaxed

(The author likes to be called a “Yoga Scientist.” He is a celebrity yoga trainer and has trained several top Hollywood and Bollywood stars. He has trained for years under many eminent yoga gurus including his illustrious mother Daya Vyas, the first lady yoga guru of India.)

Images courtesy of (Image Courtesy: YTT Rishikesh) and Provided

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