Bharadvajasana 1 is a hip opening pose that explores internal rotation in one leg while requiring external rotation in the opposite leg. It also adds a yummy twist and shoulder opening in the upper spine by binding to hold your big toe. Some great poses to prepare you for this pose are Sukasana, Badakonasana, Ardha Matsyendrasana and Virasana.
To come into this pose sit with your legs out in front of you bend your right leg back into half virasana taking your heel to the outside of your right hip/seat ( if you are falling over to the left side you can try to bring a folded blanket under seat for support.
Then bend your left leg into into half lotus working to bring your heel to the top of right thigh and resting the heel in towards your right hip point.
Don’t force your leg, if your hip is not ready then you can place your foot inside of the right inner thigh and eventually with practice your leg my work into half lotus.
Place your right hand on your left knee and work to wrap your left hand behind your back to bind your left big toe with your index and middle fingers.
If the bind is not available then place your finger tips behind your left hip onto the floor.
Twist with your exhale to the left for 8-10 breaths