Twists


Bharadwajasana 1 (Bharadwaja's Pose 1)

Bharadwaja's Pose 1
Bharadwaja's Pose 1 from behind
Level: Intermediate

Bharadwaja = an ancient sage with an insatiable desire for learning.

If the hips or back are tight and the lower body grips, sit with a blanket or two under the sitting bone of the lifted side (the left side when twisting to the right, the right side when twisting to he left). If you are unable to clasp the hand behind the back with ease, loop a belt around the arm and bind to that instead.

Organizing the Pose


  1. Sit in Dandasana (Staff Pose).
  2. Swing the legs around to the left, placing the left foot on top of the right.
  3. Bring the right arm behind the back and clasp the left arm. Bring the left arm across the body to the outside of the right thigh.
  4. Inhale and lift through the sides of the body.
  5. Exhale and turn to the right, away from the feet.
  6. After a few moments, turn the head back to the left.
  7. Hold this position for 20 to 30 seconds.
  8. Release out of the pose and return to Dandasana. Repeat on the second side.

Practice Points


  • Press the feet down and widen the hip crease on the lifted side.
  • Widen the back ribs into the forearm.
  • Widen the chest and collarbones as evenly as possible.
  • Soften the lower abdomen.
  • Lift evenly through the sides of the trunk.
  • Turn the upper abdomen, the chest and the shoulder.
  • When turning to the right, lengthen the right collarbone away from the ear and the right ear away from the collarbone. Reverse this when turning to the left.
  • Keep the ears level.
  • Soften and widen the upper back and the back of the neck.