How to Do Bharadvaja’s Twist (Bharadvajasana): Step by Step Guide for Beginners

What Is Bharadvaja’s Twist (Bharadvajasana)?
Bharadvaja’s Twist is known in Sanskrit as Bharadvajasana, named after the revered Vedic sage Bharadvaja, one of the contributors to the Rig Veda. It is a gentle seated twist that works through the spine, core and hips while encouraging controlled rotation of the torso.

This pose is commonly practised to improve spinal mobility and support digestion. Unlike deeper twists, Bharadvajasana focuses on lengthening the spine before rotating, making it accessible when practised with care.

When You Should Avoid This Pose
Avoid Bharadvaja’s Twist if you are menstruating, experiencing diarrhoea, have blood pressure concerns, suffer from migraines or insomnia, or have recently had surgery. If twisting causes discomfort in the spine or neck, reduce the depth or come out of the pose.

How to Do Bharadvaja’s Twist in 3 Easy Steps

1. Set up in a seated position.
Begin in Staff Pose with the legs extended. Bend both knees and move the legs to the left side, placing the feet beside the left hip. Sit evenly on the sitting bones and lengthen the spine.

2. Lengthen and twist.
Inhale and lift through the sternum. As you exhale, rotate the torso to the right. Place the left hand on or under the right knee and the right hand on the floor behind the right hip for support.

3. Hold and release.
Turn the head gently to look over the left shoulder. Breathe steadily and hold for a few breaths. To exit, unwind slowly and repeat on the other side.

Variation: Bharadvaja’s Twist seated on a blanket
Sit on a folded blanket to raise the hips and support spinal length, making the twist more comfortable and accessible.

Common Questions

Is Bharadvaja’s Twist suitable for beginners?
Yes. This is a gentle seated twist that beginners can practise with attention to alignment.

What areas of the body does Bharadvaja’s Twist work?
It works the spine, core, shoulders, hips and abdomen.

How long should Bharadvaja’s Twist be held?
Hold for 5 to 10 breaths on each side, depending on comfort.

Should the spine round in this pose?
No. The spine should stay long, with rotation coming from the torso rather than collapsing forward.

Preparatory Poses

• Bound Angle Pose, Baddha Konasana
• Reclining Hand to Big Toe Pose, Supta Padangusthasana
• Hero Pose, Virasana
• Extended Triangle Pose, Utthita Trikonasana
• Warrior II Pose, Virabhadrasana II
• Tree Pose, Vrksasana

Follow Up Poses

• Bound Angle Pose, Baddha Konasana
• Reclining Hand to Big Toe Pose, Supta Padangusthasana
• Hero Pose, Virasana
• Extended Triangle Pose, Utthita Trikonasana
• Warrior II Pose, Virabhadrasana II
• Tree Pose, Vrksasana
• Standing Forward Bend, Uttanasana
• Seated Forward Bend, Paschimottanasana
• Head to Knee Forward Bend, Janu Sirsasana