Bharadvajasana: (from a chair) Sit in any firm chair. A dining chair will work well. Plant both feet on the floor hip width apart and turn towards your right. Take hold of the back of the chair with both hands. Inhale and lengthen the spine upwards by lifting from your breastbone, exhale and twist from the lower ribcage to the right. Press your right hand into the back of the chair to help twist. With each inhale become taller, with each exhale turn a little more. Turn your head last. Exhale to come out of the pose and now turn your legs around to the left. Taking your left hand to the back of the chair. Repeat as described above. Hold 30 seconds and repeat each side two to three times. The twists stretch the small back muscles that run along the spine, as well as the QL muscle, a strong square muscle on both sides of your low back that can limit rotational movement and cause back pain. This pose is great for golfers.
