Bharadvajasana is a gentle and loving twist that inspires postural and body awareness
Bharadvaja was one of the seven great sages according to ancient Indian history and mythology. As a result, this pose—Bharadvajasana Twist—is named after him. This simple seated yoga position focuses on gently twisting the spine to one side while turning the shoulders perpendicular to the floor, using the hips as the base.
This pose, also known as Seated Spinal Twist Pose, tests the flexibility of the shoulders and lower back.
Despite being a simple seated pose, Bharadvajasana Twist is powerful. It reflects the tenacity and devotion of the great sage Bharadvaja. To gain the full benefits of this pose, one must be patient, maintain mental peace, and focus deeply on the twist.
Bharadvajasana is a yoga warm-up pose that prepares the body for more challenging postures and flows.
Steps for Bharadvajasana Twist
- Sit on the mat with your legs stretched out in front. Place your palms on the floor beside your hips with your fingers pointing toward your feet. Keep your back straight. This is called Dandasana.
- Bend your knees and pull both legs back to bring the feet to the right side of the hips.
- Place your right palm on the outside of the left thigh, close to the left knee, with your arm straight. Let your buttocks rest evenly on the floor. Position your right palm so it touches the ground beneath your left knee.
- Exhale. Bring your left arm from the shoulder behind your back and clasp the right upper arm just above the elbow.
- Gently turn your neck and look over the right shoulder.
- Maintain this position for at least 60 seconds, breathing deeply.
- To release the posture, untwist slowly, and repeat on the opposite side for the same duration.
Benefits of Bharadvajasana
Human Anatomy
Enhancing the Parasympathetic Nervous System
The gentle spinal twist in Bharadvajasana directs the flow of prana from the sacrum upward, helping to reduce stress. This stimulates the parasympathetic nervous system, which governs “rest-and-digest” functions.
Strengthens the Oblique Muscles
This pose requires flexibility in the oblique muscles—part of the abdominal wall—to turn and twist the torso. With regular practice, strength and flexibility in these muscles improve. These muscles help flex the torso, support the abdomen, rotate the trunk, and improve rib cage flexibility.
General Advantages
- Stretches the hips and shoulders: The pose provides a deep stretch to the spine, shoulders, and hips. Stretching increases flexibility and eases muscular tension in these areas.
- Cervical pain relief: Gentle twisting in the Seated Spinal Twist Pose massages the neck muscles and stretches the shoulders, offering relief from cervical pain. Slow, mindful movements improve results.
- Eases carpal tunnel syndrome: The stretch and compression at the wrists when placed on the floor and behind the back may reduce pain from carpal tunnel syndrome by improving energy flow and circulation.
- Activates abdominal muscles: Twisting the lower abdomen stimulates the navel area, strengthening the muscles and promoting better digestion.
- Relieves lower back pain: The mild twist brings fresh blood flow to the sacral region, aiding in the gradual relief of lower back pain. Twisting slowly with controlled breathing is essential.
- Boosts overall energy: With open hips and shoulders, prana flows freely from the spine’s base, energizing the entire body and reducing stress.
- Soothes sciatica pain: Sitting on folded blankets for support can reduce pressure on the sciatic nerve. This pose improves circulation and muscle relaxation, easing sciatica symptoms over time.
- Supports joint health and arthritis relief: Twisting movements in the hips, wrists, knees, and ankles activate the joints and may help reduce arthritis-related stiffness and pain with regular practice.
- Improves posture and spinal alignment: Long hours of sitting may distort spinal curvature. Practicing Bharadvajasana helps realign the spine, maintaining a healthy posture and improving body balance.
- Balances hormones in women: Twisting the lower abdomen gently massages the reproductive organs, making this pose beneficial for women dealing with hormonal imbalances.
Contraindications for Bharadvajasana
- Hip pain: Avoid this pose if you have a hip injury. The twisting motion puts extra pressure on one hip and can worsen discomfort.
- Unassisted spinal alignment: Since this pose involves balancing on one hip, misalignment of the spine is common. Always practice under guidance for safe execution and optimal benefits.
- Hip inflexibility: If your hips don’t rest evenly on the floor, use blankets to support them. Proper spinal and shoulder alignment is essential—not just the twist.
- Neck injuries: If you’re experiencing severe neck pain or have a neck injury, avoid this pose unless advised otherwise by a professional. Always protect the neck and shoulders.
- Heart conditions: Since the twist stimulates the Anahata Chakra, people recovering from heart conditions should go slow or practice under supervision, as breath control plays a vital role.
- High or low blood pressure: Those with blood pressure issues should be cautious. Twisting with improper breath control may cause discomfort, so professional supervision is recommended.
