Bharadvaja's Twist (Bharadvajasana)

Step by step

1. 1

   Fold the legs to one side

   Sit tall, then bring both feet to the left side of the hips, stacking the feet loosely one on top of the other and treating them as one unit.

2. 2

   Set the hands

   Rest the left hand on the right knee and take the right hand to the floor behind you.

3. 3

   Engage and lengthen

   Before twisting, gently engage the core, lengthen the spine and open across the shoulders.

   Breath: Inhale to lengthen

4. 4

   Twist and hold

   Exhale and turn the torso toward the right, keeping the spine long. Hold and breathe steadily — this pose rewards a longer, calm hold done correctly.

   Breath: Exhale to twist

5. 5

   Release and switch

   Inhale back to centre, bring the feet to the other side and repeat, twisting the opposite way.

Benefits

• ✓Gently mobilises the spine and eases back tension
• ✓Calming and accessible — good held for longer
• ✓Opens the shoulders and chest
• ✓A kind twist for stiff or sensitive backs

Common mistakes

• →Twisting from the neck rather than the spine
• →Collapsing the chest or rounding the back
• →Rushing instead of holding and breathing
• →Forgetting to engage the core before twisting

Modifications & variations

• Sit on a folded blanket to lift the hips
• Keep the twist shallow and simply breathe
• Support the outer hip with a cushion if it lifts

Related poses

• Head-to-Knee Forward Fold
• Simple Seated Twist (Vakrasana)
• Cobra Pose
• Hero Pose
• Staff Pose

Frequently asked questions

Is Bharadvaja's Twist good for beginners?

Yes — it's one of the gentlest seated twists. Both legs stay folded to one side, so there's no deep bind, making it accessible even for stiffer or sensitive backs.

How long should I hold it?

It's a lovely pose to hold for several slow breaths on each side. Doing a few poses well and holding them calmly is often more beneficial than rushing through many.