(bah-ROD-va-JAHS-anna),Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in the Vedas

Bharadvajasana is a seated twist that is asymmetrical in the legs, pelvis, and spine causing your rear buttock to tend to come off the floor (or blanket).   Though the nature of the pose is asymmetrical, you should still try to minimize the asymmetry in your practice of it.   It is helpful to practice this asana while sitting on the end of a bolster, both when first learning the pose, and even when you are mature in it as the added height helps to minimize the asymmetrical tilt in your pelvis.   An alternative support is to use a blanket under the buttock on the side that you are twisting toward (under the right buttock if twisting to the right).

In all twisting asanas, perform the twisting toward the right side first since these poses squeeze the colon and you want the compression to move from your right side toward your left side to facilitate the natural flow of digestion.

巴拉瓦伽式是坐姿扭转，它是非对称的，包括手臂，骨盆和脊柱，导致臀部后面倾向于离开地板（或者垫子）。虽然这个体式的本质是非对称的，但在你练习这个体式时要一直试着把这种非对称不减到最少程度。练习这个体式时坐在抱枕的一端是会有帮助的，不论你是开始学习这个体式，还是已经在这个体式上比较熟悉，都要增加高度帮助减少这种非对称骨盆倾斜。一个替代的支撑是用一个垫子放在你扭转方向的臀下（如果往右扭转就放在右臀下）。在所有的扭转体式，先向右扭转，因为这些体式挤压结肠，你要这种挤压从右向左，促进消化的自然流动。

As in all twists, the twisting action of Bharadvajasana begins in your pelvis, from your pubic bone, and moves upward.

在所有的扭转中，扭转的动作要从骨盆开始，从耻骨逐渐移动向上。

As you begin the twist (and throughout the pose), lift your chest toward the ceiling.   Lift from the top of your sternum to lengthen the front of your torso as much as possible.   A long spine is crucial to a good twist.   If you are twisting to the right, press your right shin into floor to help you lift your torso.   You can extend your right hand back and place it on the bolster or floor, using it to lift your spine straight up perpendicular to the floor.   When you no longer feel you need this assistance, you will reach around your back with your right hand and grasp your left arm.   This action will also aid in expanding your chest and lifting your torso with a different kind of leverage than that of pressing down on the bolster or floor.

当你开始扭转（通过这个体式）时，提起胸腔向天花板的方向。 从胸骨的上端提起尽可能地拉长躯干前侧。伸展的脊柱对于一个好的扭转是重要的。如果你向右转，把右腿胫骨压向地板帮助你提起躯干。你可以伸展右手在后面并放在抱枕上，或者地板上，用它提升脊柱笔直垂直于地板。当你不再需要这个辅助，你就可以用右手直接通过背后抓住右臂。这个动作也有助于伸展胸腔和提升躯干，这是通过不同的杠杆作用而非手压向抱枕或者地面。

Use your left hand on your thigh to pull your torso to aid in the twisting action.   On each inhalation, lift your spine with your right hand on the bolster or floor.   Be as tall as you can be in every twist you perform.   On each exhalation, twist your spine slightly more to the right with your left hand.

用你的左手放在大腿上拉躯干增加扭转动作。每次吸气，用你的右手压向抱枕或者地板来提升你的脊柱。在你执行每次扭转时尽可能地高。每次呼气，用左手再向右扭转你的脊柱多一些。

As you twist to the right, try to keep your left sitting bone as close to floor (or as close to resting on the bolster) as possible.   Try to drop both your sitting bones to the floor or support as equally as you can.

但你扭转向右时，试着保持你左侧坐骨尽可能离地板近些（或者离抱枕近些）。试着落下两侧的坐骨或者尽可能得到同样的支撑。

This asana creates a slight backbend in your upper torso.   Pull your shoulders back and downward.   Draw your inner shoulder blades deep into your back to help you lift your chest upward.   Avoid the natural tendency in all twists to raise the shoulder that is twisting back.

Allow your head to follow along in the direction your torso is twisting.   Do not lead the twist with your head since this can place too much tension in your neck.   Turn your head as a natural action of spiraling your spine, not as its own independent action.

这个体式会引起上侧躯干轻微的背屈。拉你的肩回来并向下。拉内侧的肩胛骨深入背部来帮助向上提胸部。要避免在所有的扭转的体式中耸着肩膀扭背的自然倾向。让你的头跟随躯干扭转的方向。不要用头引领扭转，因为这可更多地发生绷紧脖子的现象。转头要随着你脊柱的自然扭转的动作，而不是它独自的动作。

A wall is a useful tool when practicing twists.   For Bharadvajasana, sit at the wall with your legs on your left side, the wall on your right, and both of your hands on the wall helping you achieve lift in your torso and "assisting the twisting" toward the right.

Repeat all of these actions in the pose on the left side.

练习扭转墙是有用工具。对于巴拉瓦伽式，脚放在你身体左侧坐下，墙在你的右侧，双手同时扶墙帮助你获得你躯干的提升和向右“辅助扭转”。重复所有这些动作向左侧进行这个体式。 

选自《布拉德的艾扬格瑜伽笔记》（于伽翻译）

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