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Bharadvaja’s Twist, or Bharadvajasana II, combines elements of Hero Pose and Lotus Pose for an intermediate-level seated twist that promotes spinal mobility and stimulates digestion. The behind-the-back bind and planted palm act as anchor points to deepen your rotation.
Step-by-Step Instructions for Bharadvaja’s Twist
1. Begin in Staff Pose (Dandasana) with your legs extended.
2. Bend your left leg and bring your left foot to the outside of your left hip in a Hero Pose (Virasana) position. The top of your left foot will be on the mat.
3. Open your left knee about 45 degrees.
4. Bend your right knee and bring your right foot across your lap to your left hip crease in a Half Lotus (Ardha Padmasana) position. Release your right knee to the floor.
5. Twist your upper body to the right.
6. Reach your right hand behind your back and grasp the top of your right foot.
7. Bring your left hand to the outside of your right thigh. Tuck your fingers under your left knee and bring the heel of your left hand to the floor.
8. Press into your left palm.
9. Ground both sitting bones.
10. Look over your right shoulder.
11. Hold for several breaths and then release and switch sides.
🧘 Tip from a Yogi
"If possible, hold the top of your foot instead of going for a big-toe grip. This gives your twist a more solid anchor and is more comfortable for your foot."
Bharadvaja’s Twist Basics
Sanskrit Meaning: Bharadvaja (Hindu Sage) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Seated
Pose Category: Seated Twist, Hip Opener
Props: Block, Blanket
Benefits of Bharadvaja’s Twist
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Increases spinal mobility
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Stretches your back and abdominal muscles
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Stimulates your digestive organs and aids digestion
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Stretches your quads
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Opens your hips
Key Alignment Cues
1. Ground Your Palm
Fully flatten the palm that is on the floor. Press into that hand to bring your spine vertical and open your chest.
2. Shoulder Over Wrist
Use the traction that your palm has with the floor to stack your shoulder over your wrist.
Beginner Tips for Bharadvajasana II
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If your right knee comes off the ground in Half Lotus, place a folded blanket under it.
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Use a block under your left hand to give yourself more lift, or bring your left hand onto your right knee.
Bharadvajasana Variations
Bharadvajasana I
In this version of the pose, bend both knees and place both feet to the outside of your left hip. Bring your left hand under your right knee and twist to the right. Bring your right hand behind your back and hold onto your left arm above the elbow. After several breaths, release and switch sides.
Preparatory Pose
Half Lord of the Fishes (Ardha Matsendrasana)
Prepare your spine and abs for deep twisting.
Counter Pose
Wide-Angle Seated Pose (Upavistha Konasana)
Lengthen your spine after twisting and balance your left and right sides.
Cat-Cow Stretches (Marjaryasana-Bitilasana)
Mobilise your spine and release your hips.
Why We Practice Bharadvajasana II
As your yoga practice progresses, more advanced postures combine elements from familiar poses in new ways. Bharadvajasana II brings together Hero Pose, Lotus Pose, and a deep twist into a unique pose that keeps your practice challenging and interesting.
Bharadvaja’s Twist FAQs
Can I do Bharadvajasana II if I have tight hips or knees?
Can you do Hero Pose and Lotus? If so, you should be good for Bharadvajasana II. If not, Bharadvajasana I may be a better fit.
Is Bharadvajasana good for digestion?
Yes, twists are good for digestion because moving the abdominal organs can help them do their jobs.
Is Bharadvaja’s Twist safe during pregnancy?
Deep abdominal twists are generally not recommended during pregnancy.
Can Bharadvaja’s Twist help with back pain?
It depends on the cause of your back pain. Consult your health care team to see if spinal twisting is appropriate for your condition.
