Bharadvaja’s Twist or Bharadvajasana is a seated yoga pose that targets the core and helps to strengthen the spine, neck and shoulders. In Sanskrit, it is called Bharadvajasana and pronounced as ‘bah-ROD-va-JAHS-anna’.
Bharadvaja’s Twist instructions step by step
Bharadvaja’s Twist is a seated yoga pose that involves a twisting motion.
- Begin by sitting on the floor with your legs extended straight before you. Your spine should be straight and stretched, and your hands should rest on the floor beside your hips.
- Lean onto your right hip and swing both legs to the left. As you do this, bend your knees, bringing them closer to your chest.
- Place both feet to the outside of your left hip so your left ankle rests in the arch of your right foot. This means your legs will be crossed, with your left foot on top of your right foot.
- With your legs in the crossed position, place your left hand under your right knee. Your fingers should be pointing back toward your knee.
- Your right hand should be placed on the floor behind your right hip, supporting your torso.
- Inhale deeply and elongate your spine. Imagine lengthening from your tailbone to the crown of your head.
- As you exhale, initiate the twist by turning your torso to the right. Keep your left sitting bone heavy on the floor to help maintain stability.
- Your chest should turn to the right, and your gaze should follow, looking over your right shoulder. This twisting motion should be gentle and controlled, emphasising the rotation in your upper body.
- Hold the twist for a few breaths, maintaining your breath and deepening the stretch as you exhale.
Benefits
Bharadvaja’s Twist Yoga helps to stimulate digestion, thus suitable for constipation and other digestive-related diseases.
It helps to relieve bloating and gas.
It strengthens the core muscles, spine, shoulders, back muscles, quadriceps, buttocks and ankles.
Beginner Tip
It’s important to maintain proper alignment and support when practising yoga and attempting twisting poses. If you find it challenging to tilt onto the twisting-side buttock and sustain balance, here’s a helpful tip:
- To provide support and stability, place a thickly folded blanket underneath the twisting-side buttock. This will help cushion and elevate the hip, making it easier to balance in the pose.
- Pay attention to your sitting bones. Try to consciously sink both sitting bones toward the floor as you twist. This action can help you maintain stability and prevent strain on your lower back.
Variation of Bharadvaja’s Twist
Sit on the floor with your legs crossed in a comfortable position.
Place your hands on your knees or thighs.
Gently twist your upper body to one side while keeping your spine tall.
Hold the twist for a few breaths, then return to the centre and repeat on the other side.
Variation 1 of Bharadvaja’s Twist
Sit on the floor with your legs extended straight in front of you.
Cross one leg over the other, with the foot of the top leg flat on the floor beside the extended leg.
Place your hands on your knees or thighs.
Gently twist your upper body to one side, working to bring the opposite elbow toward the outside of the bent knee.
Hold the twist for a few breaths, then repeat on the other side.
Variation with a Chair
Sit in a chair with your feet flat on the ground, hip-distance apart, and your thighs parallel to the floor.
If you’re taller, you may need to sit on folded blankets or cushions to ensure your feet reach the ground.
Sit up tall, maintaining good posture.
Gently twist your upper body to one side while keeping your feet and hips grounded.
You can place your hands on the sides of your thighs, the sides of the chair, or the armrests (if available) for stability.
Take several deep breaths in the twist, then return to the centre and repeat on the other side.
Preparatory Poses
Bounded Angle Pose
Marichyasana
Half Lord of the Fishes Pose
Counter Poses
Bound Angle Pose
Reclining Hand–to–Big Toe Pose
Extended Triangle Pose
Contraindications
Excessive stretching at the back of your neck can cause headaches, upper back tension, and fatigue.
Headache
High blood pressure
Pregnancy
Spinal injury
