Bharadvaja’s Twist - Bharadvajasana


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.

Step-by-Step Instructions

Step 1
From a sitting position, bend your knees to the right and shift your feet to the left – so that your left ankle ends up resting in the arch of your right foot.
Step 2
Press your sitting bones to the mat to lengthen the spine as you inhale. Then with the support of your arms twist towards the right on an exhalation – your left hip may raise a little.
Step 3
Turn your head and neck last, firmly pressing the fingertips of your right hand into the floor.
Step 4
Keep lengthening your spine as you inhale and explore the depth of your twist as you exhale, stay for a few breaths
Step 5
To come out of this pose, release your hands, bring your torso to the front and straighten your legs
Step 6
Repeat on the other side

Benefits and Contraindications


Massages the abdominal organs

Improves digestion

Stretches the spine and shoulders

Increases spinal flexibility

Relieves stress






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

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  • Seated Twist
  • Seated Twist In A Chair
  • Supine Spinal Twist
  • Torso Stretch Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.