Bharadvajasana is a seated twist named after the sage Bharadvaja. The pose combines an asymmetrical leg position with gentle spinal rotation.
Navigator
Steps
- Sit on a folded blanket with both legs extended.
- Bend the knees and move both feet to one side.
- Keep both sitting bones as even as possible.
- Lengthen the spine during an inhalation.
- Rotate gently toward the opposite side during an exhalation.
- Use the hands for light support rather than pulling.
- Return to the centre before changing sides.
Chair variation
Sit sideways on a chair with both feet supported. Hold the chair lightly, lengthen the spine and rotate through a comfortable range.
Modifications
- Place a blanket beneath the higher side of the pelvis.
- Keep the legs in an easy cross-legged position.
- Use the chair variation.
- Keep the twist small and repeat briefly.
Common mistakes
- Pulling strongly with the hands.
- Rounding before rotating.
- Turning the head farther than the torso.
- Holding the breath.
Practice limits
Reduce the range when the back, hip or knee feels strained. Keep the twist open and controlled. Learn bound versions from a qualified yoga teacher.