Bharadvaja's Twist (Bharadvajasana)-Beginner Yoga Pose

Western Name: Bharadvaja's Twist

Sanskrit Name: Bharadvajasana

When it comes to different Yoga poses, Bharadvajasana or Bharadvaja's Twist is the best suitable remedy for the spine and abdominal organs. It is a seated posture with twisted spinal and hip opening exercises.

This yoga pose is named after Hindu Guru “Bharadvaja”.

Guru Bharadvaja is one of the most renowned Vedic sages from ancient India, he is known as an extraordinary scholar, physician and economist of his time who also made a significant contribution to ancient Indian texts like Vedas and Puranas.

Preparatory Poses:

 Baddha Koṇāsana,


Supta Padangusthasana



Virabhadrasana II

Follow Up Poses:

Baddha Konasana

Supta Padangusthasana

Utthita Trikonasana

Virabhadrasana II





Janu Sirsasana

Tips for Novices:

Make sure that your lower limbs are completely grounded, which means you are firmly set up with the ground, and you should be able to tilt on both the twisting sides. Make sure that you are using a thick blanket or mat for performing this pose.

How to perform this posture?

Step 1:

Sit on the floor by stretching your legs straight in front of you. Shift your legs onto your right buttock, bend your knees in the right direction, and swing your legs in the left side while resting on the arch of your right foot.

Step 2:

While inhaling deeply, try to press your grounded lower limbs towards the mat and lengthen your spine. In the next step, you will need to exhale deeply, while doing so, take the support of your arms and just twist or tilt towards your right side. Your left hip may lift up a little but there is no need to worry, with more practice you will be able to attain a perfect posture for this Yogasana.

Step 3:

Place your left hand under your knee and move your right hand towards the floor, just beside your right hip. Now stretch your left shoulder back a little, and press your shoulder blades forcibly against your back, while doing so, you should be continuously twisting your chest towards the right side.

Step 4:

Now move your head in either of the directions. Try to continue this process by turning the torso to the right or turning the torso to the left side, while performing this, you must be able to look at your feet from over your left shoulder.

Step 5:

Try to raise yourself a little up with every inhalation via your sternum by applying the push of your fingers on the floor to help. With every exhalation, try to twist slightly towards the right/left side. Do this procedure for 30 -60 seconds and release your body with an exhalation, after that you can return gradually to the initial position.

Now repeat the same steps for the other side as well.

Benefits of this Yoga:

As Yoga is a natural remedy for curing a human body, each yoga posture has different merits. Here are some of the benefits of performing Bharadvajasana.

It is helpful in stretching your spine, shoulders, and hips, thereby increasing flexibility and motion in the body.

It offers a form of natural massage to your abdominal organs.

It is very beneficial in reducing several sprains such as backache, neck pain, and sciatica.

It is one of the best ways to keep you away from stress.

This Yoga position can also help in resolving your digestion problems in no time.

This Yogasana is one of the best remedies for the problems that occur during the second trimester of pregnancy; this position strengthens the spine and lessens the lower backaches that are quite common during this phase of pregnancy.

It can be termed as Therapeutic for Carpal Tunnel Syndrome.

What measures should be kept in mind for performing this Yogasana?

We highly recommend the people not to perform this yoga who have a hip injury, neck sprain, and history of spine and disc problems.

People with unstable blood pressure, sleeplessness, headaches, and loose stools are also suggested to restrict themselves from performing this asana.

We suggest you discuss your medical problems with your doctors before performing this yogasana.

Complications that can arise from performing /wrong posture of Bharadvaja’s twist:

Bodyweight rests completely on the twisting side buttock, if this kind of situation arises then a blanket should be placed under the lifted-up buttock of the performer.

Contraindications and Cautions:

While this Yogasana is highly beneficial, it is advisable to refrain from this form of exercise if you suffer from:



High blood pressure


Low blood pressure