Pose library›Twist
Intermediate · Twist

Bharadvaja’s Twist
Bharadvajasana I

A seated twist with folded legs that encourages upright posture and measured spinal rotation.

Instructional illustration of Bharadvaja’s Twist
LevelIntermediate
Pose typeTwist
Primary focusSpine, Shoulders

How to practice Bharadvaja’s Twist

  1. Sit with both legs folded to one side.
  2. Ground both sitting bones as evenly as possible.
  3. Inhale to lengthen the spine, then rotate toward the side opposite the feet.
  4. Rest the hands lightly and deepen only through the breath.

Practice tips

  • Sit on a folded blanket to level the pelvis.
  • Keep the neck aligned with the chest.
Practice note: Use a smaller rotation for back, hip or knee discomfort.
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