BeginnertwistBharadvajasana I (with blanket)
भरद्वाजासन I (संस्थित)
Bharadvajasana I is a seated twist that improves spinal mobility and stimulates the abdominal organs. Using a blanket under the hips helps to maintain a straight spine and deepen the twist.
Anatomy Involved
Benefits
- Improves spinal mobility
- Stimulates the abdominal organs
- Relieves stress and tension
- Therapeutic for carpal tunnel syndrome
- Strengthens the back muscles
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Headache
- Diarrhea
- Back injury (proceed with caution)
- Pregnancy (modify by avoiding 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
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Bharadvajasana I is a seated twist that improves spinal mobility and stimulates the abdominal organs. Using a blanket under the hips helps to maintain a straight spine and deepen the twist.
How to Practice
1. Begin in Dandasana (Staff Pose), legs extended straight out in front of you.
2. Sit on a folded blanket to elevate your hips, making it easier to maintain a straight spine.
3. Bend your knees and bring your feet to the left hip, resting the outer edge of the left foot on the floor. The right foot rests on the floor outside the left hip.
4. Inhale, lengthen your spine and lift your chest.
5. Exhale, twist your torso to the right, keeping your spine long.
4 more steps remaining
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Frequently Asked Questions
Common questions about Bharadvajasana I (with blanket)
What is Bharadvajasana I (with blanket)?
Bharadvajasana I is a seated twist that improves spinal mobility and stimulates the abdominal organs. Using a blanket under the hips helps to maintain a straight spine and deepen the twist.
What are the benefits of Bharadvajasana I (with blanket)?
Improves spinal mobility. Stimulates the abdominal organs. Relieves stress and tension. Therapeutic for carpal tunnel syndrome. Strengthens the back muscles.
Who should avoid Bharadvajasana I (with blanket)?
Avoid this pose if you have: Headache, Diarrhea, Back injury (proceed with caution), Pregnancy (modify by avoiding deep twist).
How many steps are in Bharadvajasana I (with blanket)?
Bharadvajasana I (with blanket) is practiced in 9 steps. Begin in Dandasana (Staff Pose), legs extended straight out in front of you.
Is Bharadvajasana I (with blanket) suitable for beginners?
Yes, Bharadvajasana I (with blanket) is a beginner-friendly pose suitable for all levels.
What props are needed for Bharadvajasana I (with blanket)?
You may use: blanket, block. Props make the pose more accessible and comfortable.
What poses should I do before Bharadvajasana I (with blanket)?
Prepare with: Supta Tadasana, Apanasana, Seated Tadasana. These warm up the relevant muscles and joints.
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