Bharadvajasana I (seated)

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.

6. Exhale and place your left hand on your right knee or thigh.

7. Gently twist your torso to the right, keeping your spine straight.

8. Keep your shoulders relaxed and down.

9. Breathe deeply and evenly.

10. Hold the pose for 5 breaths, then repeat on the other side.

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.

6. Exhale and place your left hand on your right knee or thigh.

7. Gently twist your torso to the right, keeping your spine straight.

8. Keep your shoulders relaxed and down.

9. Breathe deeply and evenly.

10. Hold the pose for 5 breaths, then repeat on the other side.