YanvaYoga > Yoga Poses > Bharadvaja’s Twist

Bharadvaja’s Twist - Bharadvajasana

07.02.202302.03.2023

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

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

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