Bharadvaja's Twist
BharadvajasanaA gentle seated twist with the legs folded to one side, accessible to stiff or sensitive backs. A calming rotation often used to close a practice.
- 01Sit with both knees bent and the feet swept to one side.
- 02Settle both sit bones as evenly as you can, lifting the near one on a blanket if needed.
- 03Inhale and lengthen the spine tall.
- 04Exhale and twist toward the top knee, hand to the outer knee and hand behind.
- 05Turn the chest and gaze gently over the back shoulder.
- 01Keep the twist soft and breath-led.
- 02Lift the spine before you rotate.
- 03Even out the sit bones with a blanket.
- 01Forcing the range — this pose is meant to be gentle.
- 02Letting the near hip lift and tip the pelvis — support it to keep the base level.
- 03Leading with the head instead of the trunk.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.