How To Do The Bharadvaj’s Twist And What Are Its Benefits: Bharadvajasana

Bharadvaja’s Twist is a simple yoga exercise done in a seated position. It is a simple seated position that is suitable for most people, including beginners. It’s named after the ancient Indian sage, Bharadvaja. He was a wise seer who is believed to have composed hymns that were later collected in ancient scriptures called the Vedas, around 1500 BCE.  It has multiple benefits and can be done by all, including beginners.

What You Should Know Before You Do The Asana

You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested and there is enough energy for you to expend during the practice. It is best to practice yoga first thing in the morning. But in the event you cannot work out in the morning, it is alright to practice it in the evening.

Bharadvaja's Twist
Bharadvaja’s Twist

How To Do The Bharadvajasana: Step-by-Step Instructions

1. Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.

2.Bend your knees and bring them close to your left hip, such that the right buttocks carry the weight of the body. Rest the inner side of your left ankle on the arch of your right thigh.

3. Inhale and stretch your spine, extending it as much as you possibly can. Exhale and twist the upper trunk as much as you can. Place your right hand on the floor, and your left hand on the right outer thigh.

4. Make sure that your hip on the left side presses your body weight down on the floor.

5. Slightly bend the upper part of the back and twist around your backbone, such that you feel the effect from the lower back to the tip of the head.

6. Keep lengthening your spine as you intensify your twist every time you exhale.

7. Turn your head such that you look over your right shoulder. Hold the pose for about a minute.

8. Exhale and gently untwist your trunk to come back to the center. Take a breath, and repeat the pose with the weight of your body on the left buttock.


Avoid this asana if you have the following conditions:

  • Diarrhea
  • Headache
  • High blood pressure
  • Insomnia
  • Low blood pressure
  • Menstruation


Bharadvajasana can add variety and detoxifying benefits to your regular yoga practice. Keep the following information in mind when practicing this pose:

  • Keep the back of your neck soft. Let your head balance gently over your spine, and allow it to be the last part of your spine to turn. Never lead the twist with your head.
  • Let your belly be soft throughout the twist.
  • Keep your buttocks grounded throughout the pose.
  • Allow your pelvis to turn gently with the twist.
  • Do not rush the pose. Move with your breath. Lengthen your spine on the inhalations, and gently rotate deeper on the exhalations.

Modifications & Variations

1. Exhale and swing your right arm around, such that it comes behind your back when you twist to your right.

2. Then, try and embrace your left elbow with your right hand. Use a strap if you cannot get this right initially.

3. Turn your left arm outwards so that the palm faces away from the knees. Slip the hand under the right knee, with your palms on the floor.

4. Repeat this hand movement with the opposite hands when you twist to your left.

Benefits Of The Bharadvajasana

These are some amazing benefits of the seated twist yoga pose.

  1. It gives the hips, spine, and shoulders a good stretch.
  1. It massages the abdominal organs.
  1. Digestion is improved, and so is metabolism.
  1. This asana relieves neck pain, sciatica, and lower back pain.
  1. It also reduces stress and anxiety.
  1. This asana is good for a woman in the second trimester of pregnancy to strengthen the lower back. But it must be done only after consulting a doctor, and under the supervision of an expert.
  1. This asana helps relieve carpal tunnel syndrome.

Preparatory Poses

  • Baddha Konasana
  • Supta Padangusthasana
  • Utthita Trikonasana
  • Virabhadrasana II
  • Virasana
  • Vrksasana

Follow-Up Poses

  • Baddha Konasana
  • Supta Padangusthasana
  • Utthita Trikonasana
  • Virabhadrasana II
  • Virasana
  • Vrksasana
  • Uttanasana
  • Paschimottanasana
  • Janu Sirsasana

A yoga practice that includes twists can help you re-gain balance, ease, and calmness in your life. By stretching and lengthening your spine, you’ll gain energy and feel renewed. By massaging your abdominal organs, you’ll more easily release physical toxins and negative emotions. Add some twists to your day to feel renewed and full of life!

Watch this For Better Understanding

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