Bharadvaja’s Twist (Bharadvajasana)

Bharadvaja’s Twist (Bharadvajasana in Sanskrit) is named after the Vedic sage Bharadvaja as a dedication. His lineage is responsible for the writing of the sixth book of the Rigveda.

This posture stretches the hips, spine, and shoulders while gently toning and massaging the abdomen through the twist.

This is an intermediate posture and should be avoided if there are any knee injuries present.

How to Do Bharadvaja's Twist Pose: Step-by-Step Instructions

Step 1

Start in a seated position with the legs stretched out in front.

Step 2

Bend the left leg so the foot comes to the outside of the left hip. This will be internal rotation of the hip and knee joint, as in Hero’s Pose (Virasana)

Step 3

Then, place the right foot in the left hip crease, which is the Half-Lotus position. Keep both hips connected to the floor and the spine long at all times.

Step 4

From here, begin to twist toward the right side. Place your left hand on your right knee and reach behind your back to grab your foot in a bind. If it is not possible to reach your foot, you can use a strap. Keep the collar bones broad and open.

Step 5

Take at least five deep breaths and release on an exhalation.

Pose Benefits

  • Stretches the hips, chest, and shoulders
  • Strengthens the spine and abdomen
  • Stress reliever
  • Relieves symptoms of sciatica
  • Improves digestion