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Yoga Poses: Bharadvajasana (Bharadvaja’s pose)

Resources, Yoga

Yoga Poses: Bharadvajasana (Bharadvaja’s pose)


Bharadwaja was one of the 7 great ancient sages of India. This pose is an emulation of his way of sitting and hence the name, Bharadvajasana or Bharadvaja’s Pose. It is also known as the Bharadvaja’s twist since it a seated spinal twist.

This pose is very good for stretching the spine and thus is beneficial to arthritis and sciatica patients.



Health Benefits

The Bharadwaja’s Pose is a good stretch for the hips, spine and shoulders. This pose provides increased flexibility to the back, knees and shoulders. It is a good stress buster and aids healthy digestion.

It is very beneficial to arthritis patients if practiced regularly and relieves lower backache and neck pain. This pose helps strengthen the lower back in the 2nd trimester of pregnancy, but should be performed under supervision, carefully and moderately, by pregnant ladies.

It also proves to be a therapy for Carpal Tunnel Syndrome.

Getting into the Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Beginner to Intermediate

Initial Position: Staff Pose (Dandasana)

Drishti or Gaze: To one side


  1. Get into the initial position. Shift all your weight onto the right hip, bend your knees and fold your legs by swinging them to the left side.
  2. Inhale on a count of 3 and lift up yourself by lengthening the upper body. Exhale and twist to the right keeping the left hip close to the floor. Exhale on the count of 3.
  3. Hold your right knee with your left hand and place your right hand by your side, close to the right hip. Continue to twist your torso and turn your head to the right and press your shoulder blades against your back firmly.
  4. Hold the pose for half a minute or more, exhale and release. Relax and repeat with the other side.
  5. Rest in Child’s pose, if you feel exerted.

Other Variations

Bharadwajasana II: Sit in Padmasana (Lotus Pose) and hold your right knee with your left hand and hold your right foot with your right hand by swinging your right arm behind your back.

Exhale and twist to your right.

Preparatory Poses

Beginner’s Tips

To perform this pose, it is essential that both the hips remain in contact with the floor. If beginners find this difficult, they can make use of a thickly folded blanket or towel and keep it under their buttocks for support.

Advanced Poses

Important Notes

Avoid practicing this pose if you have any of these conditions:

  • Menstruation
  • High or low B.P.
  • Insomnia
  • Diarrhea
  • Headache

Last updated: July 23rd, 2014

Next scheduled update: Sept 23rd, 2014

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