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November 25, 2025 • 2 min read

Bharadvaja’s Twist

Relax into Bharadvaja’s Twist, a gentle beginner-friendly pose that eases spinal tension, improves posture, and invites calm focus through upright alignment and slow, steady breathing.
Bharadvaja’s Twist

Pose Type

Seated Twist, Gentle Stretch, Hip Opener

Sanskrit Meaning

Bharadvajasana

Benefits

  • Improves flexibility in the spine and shoulders
  • Gently massages the abdominal organs
  • Eases stiffness in the back and hips
  • Calms the mind and nervous system

Targets

  • Spine
  • Hips
  • Shoulders
  • Neck muscles

Step for Bharadvaja’s Twist

  1. After sitting on the mat, extend your legs straight out in front of you. 
  2.  Bend both knees and bring your feet toward your right hip. Your left ankle will rest in the arch of your right foot. 
  3. Sit up tall. Maintain a straight spine and relaxed shoulders. 
  4. Breathe while placing your right hand on your left knee. Place your left hand behind you on the floor for support. 
  5.  With each inhale, sit taller. Twist slightly more to the left with each exhalation. Keep your head in line with your spine or turn it to look over your left shoulder. 
  6. Hold this pose for a few breaths, 5-8. 
  7.  Slowly come back to the center. Swing your legs to the other side and repeat the twist in the opposite direction.

Tips:

Dos and Don’ts

DOs

  • Sit on a Blanket to Elevate the Hips 
  • Lengthen the Spine Before Twisting 
  • Keep the Twist Evenly Distributed Along the Spine 
  • Use Your Breath to Deepen the Twist Gradually 
  • Keep Both Sitting Bones Grounded

DON’Ts

  • Don’t Yank or Force the Twist with Your Arms
  • Don’t Let the Shoulders Creep Up Toward the Ears
  • Don’t Lean Too Far Back or Forward
  • Don’t Hold Your Breath During the Twist
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