Category: Twists
Level: beginner
Hold: 5–8 breaths per side
Type: Asana
Breath: Inhale to sit taller, exhale to rotate a touch further.

Bharadvaja's Twist

Bharadvajasana — "posture of the sage Bharadvaja"

A gentle seated twist with the legs swept to one side, so the spine rotates without much pressure on the belly. A quieter, kinder alternative when stronger twists feel like too much.

Step by step

1Sit on the floor and sweep both legs to the left, so your feet rest beside your left hip with the right ankle stacked lightly in the left arch.
2Ground your right sitting bone as much as you comfortably can — a blanket underneath helps.
3Inhale and lengthen your spine tall.
4Exhale and turn your torso to the right, placing your left hand on your right knee and your right fingertips on the floor behind you.
5Keep your shoulders level and let the twist spread evenly along your back rather than cranking from one spot.
6Turn your head to the right, or gently to the left over the front shoulder if that feels better on your neck.
7Hold and breathe, then unwind and swap sides.

Benefits

✓ Rotates the spine gently with minimal compression of the abdomen.
✓ Stretches the shoulders, chest, and outer hips.
✓ Mobilizes the mid back, an area that often stiffens from sitting.
✓ Works well as a calm counterpose after backbends or forward folds.

Make it yours

· Sit with a folded blanket under the lifted hip to level the pelvis.
· Rest the back hand on a block instead of the floor to stay tall.
· Sit sideways on a chair and hold the chair back with both hands for the same twist without the leg fold.

Take care

With a recent spinal injury, keep the rotation small or skip twisting until you have guidance.
If your knees complain about the folded-leg position, adjust the legs or choose a different twist.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one

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