Bharadvaja’s Twist - Bharadvajasana

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
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


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


  • Seated Twist
  • Seated Twist In A Chair
  • Supine Spinal Twist
  • Torso Stretch Pose
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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.