Bharadvaja’s Twist - Bharadvajasana
Contents
Bharadvaja’s Twist, or Bharadvajasana (Bha-rad-va-jas-ana), is a gentle and loving twist that inspires postural and body awareness.
Bharadvajasana known as Sage’s Twist, this pose is in dedication to the ancient sage and wise rishi Bharadvaja, one of the seven great sages of India. A rishi or sage is a man of great wisdom or one who possesses divine spiritual knowledge. This twisting pose is meant to rest, refresh and replenish you.
Pose Detail
- Difficulty: Beginners, Intermediate
- By Type: Chest Opening Yoga Poses, Hip Opening Yoga Poses, Strengthening Yoga Poses
- Body Position: Seated Yoga Poses, Twist Yoga Poses
- By Benefit: Yoga Poses For Digestion
Step-by-Step Instructions
Step 1
Starting in a seated position, gently bend your knees to the right side, while shifting your feet towards the left. This will result in your left ankle resting in the arch of your right foot.
Step 2
As you inhale, press your sitting bones firmly into the mat to lengthen your spine. On an exhale, use the support of your arms to twist towards the right, allowing your left hip to slightly lift.
Step 3
Turn your head and neck last, ensuring that you firmly press the fingertips of your right hand into the floor for stability.
Step 4
Continue elongating your spine as you inhale, and as you exhale, explore the depth of your twist, allowing yourself to sink deeper. Stay in this position for a few breaths.
Step 5
To exit the pose, release your hands, bring your torso back to the front, and straighten your legs.
Step 6
Repeat the entire sequence on the other side, starting with the opposite knee bend and foot placement.
Benefits and Contraindications
Benefits
Massages the abdominal organs
Improves digestion
Stretches the spine and shoulders
Increases spinal flexibility
Relieves stress
Contraindications
Diarrhea
Menstruation
Insomnia
Headache
High blood pressure/ Low blood pressure
Modifications, Props and Tips
- Place blanket or block underneath hip to even sit bones
- Place folded knee on blanket
- Use strap to hold toe
- Hold elbow instead of toe
- Place hand on block behind hips instead of toe
- Place legs astride hips (Animal Resting Pose instead of Half Lotus Pose)
- Seated on a chair, cross right leg over other, bring right hand to back of chair, left to knee
Frequently Asked Questions
Variations
- Seated Twist
- Seated Twist In A Chair
- Supine Spinal Twist
- Torso Stretch Pose
