Bharadvajasana Yoga Twist Pose Steps & Benefits

Simple Twist promotes flexibility in the spine.

Medical Uses:

When the spine is rotated in this way, various problems relating to the spine such as arthritis of the lower back, dorsal region and shoulder joints, as well as sciatica can be corrected. Those who have heel pain or heel spurs are also helped by regular practice of Bharadvajasana.

  1. Sit on two folded blankets in Dandasana (Staff Pose).
  2. Slide over to the left edge of the blankets. Fold your legs to the left. Place your right shin across the upturned foot of the right foot.
  3. Place your right hand on the blankets behind you and your left hand to the outer right thigh. Turn to the right.
  4. Lift the whole trunk and rotate even further to the right. Turn your head to look over your left shoulder.

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  • shashinyc

    Does a simple spinal twist (any variation) do the same thing or is the hip elevation via the folded blankets a critical element? Thanks!

  • Beth

    Is the series of pictures showing the woman twisting in the opposite direction to the instructions? I think the instructions are correct. But I’m a beginner.

  • Anonymous

    Hi Beth,
    You want to twist your upper body in the opposite direction of your legs. So if your legs are to the left turn your torso towards the right. I hope that helps clarify.