Intermediatetwist

Bharadvaja's Twist II

Bharadvajasana II · भरद्वाजासन II

Also known as: Bharadvajasana II · Half Lotus Twist

BharadvajaSage Bharadvaja·AsanaPose — II

Bharadvaja's Twist II, also called Bharadvajasana II is a classical yoga posture. Its Sanskrit name Bharadvajasana II translates word-for-word as: Bharadvaja (Sage Bharadvaja) · Asana (Pose — II). In this posture, the body rotates the spine, creating space between each vertebra. The posture works to engage the obliques and open and strengthen the shoulders. Stretches the hips, knees, and ankles. Stimulates abdominal organs, aiding digestion. It is particularly valued for alleviating back discomfort. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for desk workers and athletes. A blanket and block can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and spinal injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

6

Spinal Erectors(lengthening | stabilizing)
These long muscles run vertically along either side of your spine, providing support and facilitating movement. In Bharadvajasana II, as you twist, the muscles on the side of the twist lengthen and release, while those on the opposite side gently contract to deepen the rotation. This balanced action helps to decompress the vertebral discs and release chronic tension, allowing for a freer flow of prana (life force) through the central energetic channel, Sushumna Nadi.
Obliques(activating | strengthening)
Located on the sides of your abdomen, these muscles are primary movers for trunk rotation and lateral flexion. In this twist, the external oblique on the side you're twisting towards and the internal oblique on the opposite side work synergistically to create the deep rotation. This engagement strengthens your core stabilizers, improving postural support and creating a 'wringing out' action that invigorates the abdominal organs and helps release stagnant energy (apana vayu).
Hip External Rotators(lengthening | releasing)
These deep muscles are situated beneath the glutes and are responsible for turning your leg outwards from the hip joint. On the side of the half-lotus leg (Ardha Padmasana), these muscles are deeply stretched and released, improving flexibility in the outer hip and groin. This release can alleviate tightness that often contributes to lower back pain, creating a sense of openness and freedom in the pelvic region, which is vital for grounding and energetic stability.
Full anatomical benefits — muscles, joints, organs →

Avoid If

5

Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Disc Herniation
Spinal flexion and rotation under load increase intradiscal pressure and can push herniated material toward spinal nerves.
Initiate the rotation from the upper thoracic spine; avoid forceful lumbar rotation.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.
Sciatica
Certain hip stretches and forward bends pull on the sciatic nerve, temporarily increasing radiating pain down the leg.
Keep both sitting bones grounded and initiate the twist from the mid-back; stop if any shooting sensation occurs.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

Use a blanket for cushioning, elevation, or support — it adapts the pose to your body's current needs without compromising alignment.

Yoga Block

Use a block to reduce the reach distance, support alignment, and make the posture accessible at your current level of flexibility.

Yoga Strap

A strap extends your reach and allows the pose to be held with correct alignment before full flexibility is established.

Common Mistakes to Avoid

✕Forcing the twist from the shoulders instead of initiating from the abdomen

✕Rounding the spine — maintain length before rotating

✕Lifting one sitting bone off the floor

✕Holding the breath during the rotation

✕Twisting beyond a comfortable range — respect your body's limits

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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

back paindigestive problemsposture correctionflexibility

Pose Type

twisthip opener

Body Focus

spinehipsshoulderscore

Focus Areas

flexibilitybreathingbalance

Best For

desk workersathletes

Yoga Styles

iyengarhathavinyasa

When to Practice

peak posemorningevening

Position

seated

Modify If You Have

knee injury

Sit on a higher blanket; if knee pain persists, avoid the pose or modify leg position.

back pain

Twist less deeply; focus on spinal length rather than maximum rotation.

hip injury

Support the hips with more blankets; do not force the leg position.

Practice Flow

Staff Pose

Baddha Konasana

Bharadvajasana I (seated)

This pose

Supta Tadasana

Savasana

How to Practice

1

1. Begin in Dandasana, seated with legs extended forward. Place a folded blanket under the sitting bones to elevate the hips slightly.

2

2. Bend both knees and take both feet to the right side of your right hip, as in Virasana. Your right heel should be close to your right buttock.

3

3. Place your left foot on top of your right thigh, so the top of the left foot rests on the right thigh, near the hip crease.

4

4. Inhale, lengthen the spine upwards. Exhale, twist your torso to the right, initiating the twist from the base of the spine.

5

5. Bring your right hand behind your back to grasp the toes of your left foot. Place your left hand on your right knee, using it to gently deepen the twist.

5 more steps remaining

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Frequently Asked Questions

Common questions about Bharadvajasana II

What is Bharadvaja's Twist II?

Bharadvaja's Twist II, also called Bharadvajasana II is a classical yoga posture. Its Sanskrit name Bharadvajasana II translates word-for-word as: Bharadvaja (Sage Bharadvaja) · Asana (Pose — II). In this posture, the body rotates the spine, creating space between each vertebra. The posture works to engage the obliques and open and strengthen the shoulders. Stretches the hips, knees, and ankles. Stimulates abdominal organs, aiding digestion. It is particularly valued for alleviating back discomfort. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for desk workers and athletes. A blanket and block can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and spinal injury should approach with care or consult a qualified teacher.

What are the benefits of Bharadvaja's Twist II?

Increases spinal mobility and flexibility. Stretches the hips, knees, and ankles. Stimulates abdominal organs, aiding digestion. Relieves lower back pain and stiffness. Opens the chest and shoulders. Calms the nervous system.

Who should avoid Bharadvaja's Twist II?

Avoid this pose if you have: Knee injury or pain, Severe back injury or disc herniation, Hip injury, Sciatica, Pregnancy.

How many steps are in Bharadvaja's Twist II?

Bharadvaja's Twist II is practiced in 10 steps. Begin in Dandasana, seated with legs extended forward. Place a folded blanket under the sitting bones to elevate the hips slightly.

Is Bharadvaja's Twist II suitable for beginners?

Bharadvaja's Twist II is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Bharadvaja's Twist II?

You may use: blanket, block, strap. Props make the pose more accessible and comfortable.

What conditions does Bharadvaja's Twist II help with?

Bharadvaja's Twist II is therapeutic for: back pain, digestive problems, posture correction, flexibility.

What poses should I do before Bharadvaja's Twist II?

Prepare with: Staff Pose, Baddha Konasana, Bharadvajasana I (seated). These warm up the relevant muscles and joints.