Bharadvājāsana
Bharadvaja's Twist
Updated:
Benefits
- ✓Massages the abdominal organs and improves digestion
- ✓Relieves pain and stiffness in the lower back
- ✓Stretches the spine, shoulders, and hips
- ✓Calms the nervous system and reduces stress
- ✓Improves the rotational mobility of the spine
Instructions
- 1.
Starting position — Dandasana
Sit in Dandasana with legs extended. Bend both legs to the left so the feet are beside the right hip. The left foot rests on the arch of the right. Sit evenly on both sitting bones — if one lifts, place a blanket under it.
- 2.
Lengthening and preparation for the twist
On an inhale, lengthen the spine upward from the pelvis to the crown. Lift the side ribs and sternum. Place the right hand on the left knee and the left hand on the floor behind (or on a block). Feel the vertical lengthening before the twist.
- 3.
Twisting — from the base upward
On an exhale, rotate the torso to the left, starting from the abdomen, then chest, then shoulders. Do not twist only with the shoulders — the movement comes from the spine. Press the right hand into the knee for leverage, but do not force. The head follows last.
- 4.
Holding and exiting
Hold for 30–60 seconds, continuing to lengthen the spine with each inhale and deepen the twist with each exhale. To exit: slowly return to center on an exhale. Repeat on the other side.
Modifications & Props
Props needed
For beginners — seated on a blanket
Place a folded blanket under the buttocks. The elevated pelvis reduces tension in the knees and hips, making the pose more accessible. The blanket also helps with even weight distribution on both sitting bones.
With a block behind the back
Place a block behind the back and press the back hand onto it. The block elevates the hand and helps straighten the spine — many practitioners hunch when the hand is on the floor. The block teaches vertical lengthening.
On a chair (for people with knee issues)
Sit sideways on a chair, hold the backrest with both hands and twist. The feet are on the floor at hip width. The chair eliminates the load on the knees and hips while preserving the rotational benefits for the spine.
⚠Contraindications
- •Diarrhea — twists compress the abdomen and may worsen the condition
- •Menstruation — deep twists are not recommended; practice a gentle variation
Frequently Asked Questions
Can Bharadvajasana help with lower back pain?
Yes, this is one of the most therapeutic twists for the lower back. The gentle rotation decompresses the intervertebral discs and improves circulation in the area. Work slowly and with small range — do not force the twist if there is pain.
Why is one side easier than the other?
Asymmetry is normal and comes from daily habits, dominant hand, and natural differences in flexibility between the two sides of the body. Practice longer on the difficult side, but do not force. Over time, the difference will decrease.
Related Poses
Half Lord of the Fishes
Ardha Matsyendrasana is a classic deep twist that improves spinal flexibility and massages the internal organs. A key pose in Iyengar yoga.
Marichi's Pose III
Marichyasana III is a deep twist that massages the internal organs and improves spinal mobility. A precise Iyengar technique for intermediate practitioners.
Revolved Triangle Pose
Parivrtta Trikonasana combines rotation and balance. Learn how to prepare the body and safely enter this advanced pose using the Iyengar method.