BeginnertwistWith Props (1)
Bharadvajasana I (seated)
भरद्वाजासन I (बैठे)
Bharadvajasana I is a gentle seated twist where one sits with both legs folded to one side and the torso rotates in the opposite direction. Named after the sage Bharadvaja, this asymmetric twist wrings the abdominal organs, improves spinal mobility, and opens the chest and shoulders. It is one of the most accessible twisting postures and serves as preparation for deeper rotational poses.
Anatomy Involved
Benefits
- Improves spinal rotation and flexibility
- Massages the abdominal organs and aids digestion
- Opens the chest and shoulders
- Relieves lower back tension
- Calms the mind and reduces stress
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Spinal disc herniation
- Diarrhoea
- Headache
- Low blood pressure
- Pregnancy (avoid deep twist)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Lengthen the spine on the inhalation, deepen the twist on the exhalation
- 2Initiate the rotation from the navel, then the chest, finally the head
- 3Keep both sitting bones grounded equally
- 4Maintain the length of the spine — do not collapse into the twist
- 5Use the breath to create space for the rotation
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Sit on a higher support (bolster), extend one leg or both.
hip injury
Sit on a higher support, use blanket under hip.
back pain
Keep twist shallow, focus on lengthening the spine.
neck pain
Keep head facing forward or turn gently only as far as comfortable.
shoulder injury
Keep hands on knees or use a strap for arm bind.
Target Areas
Practice Flow
About this Pose
Bharadvajasana I is a gentle seated twist where one sits with both legs folded to one side and the torso rotates in the opposite direction. Named after the sage Bharadvaja, this asymmetric twist wrings the abdominal organs, improves spinal mobility, and opens the chest and shoulders. It is one of the most accessible twisting postures and serves as preparation for deeper rotational poses.
How to Practice
1. Sit in Dandasana with your legs extended in front of you.
2. Bend your knees and bring your feet to the left side of your body.
3. Keep your sitting bones grounded.
4. Place your right hand on the floor behind you, close to your sacrum.
5. Inhale and lengthen your spine.
5 more steps remaining
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Featured in Sequences
Practice Bharadvajasana I (seated) as part of these guided sequences
Frequently Asked Questions
Common questions about Bharadvajasana I (seated)
What is Bharadvajasana I (seated)?
Bharadvajasana I is a gentle seated twist where one sits with both legs folded to one side and the torso rotates in the opposite direction. Named after the sage Bharadvaja, this asymmetric twist wrings the abdominal organs, improves spinal mobility, and opens the chest and shoulders. It is one of the most accessible twisting postures and serves as preparation for deeper rotational poses.
What are the benefits of Bharadvajasana I (seated)?
Improves spinal rotation and flexibility. Massages the abdominal organs and aids digestion. Opens the chest and shoulders. Relieves lower back tension. Calms the mind and reduces stress.
Who should avoid Bharadvajasana I (seated)?
Avoid this pose if you have: Spinal disc herniation, Diarrhoea, Headache, Low blood pressure, Pregnancy (avoid deep twist).
How many steps are in Bharadvajasana I (seated)?
Bharadvajasana I (seated) is practiced in 10 steps. Sit in Dandasana with your legs extended in front of you.
Is Bharadvajasana I (seated) suitable for beginners?
Yes, Bharadvajasana I (seated) is a beginner-friendly pose suitable for all levels.
What props are needed for Bharadvajasana I (seated)?
You may use: blanket, wall. Props make the pose more accessible and comfortable.
What conditions does Bharadvajasana I (seated) help with?
Bharadvajasana I (seated) is therapeutic for: posture correction, flexibility, back pain, digestive problems, shoulder injury.
What poses should I do before Bharadvajasana I (seated)?
Prepare with: Supta Tadasana, Apanasana, Seated Tadasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Bharadvajasana I (seated) with other poses