Intermediatetwist

Bharadvajasana II

भरद्वाजासन II

Bharadvajasana II is an intermediate seated twist that offers a deep spinal rotation while stretching the hips and shoulders. It helps improve spinal mobility and flexibility in the lower body, promoting better posture and organ stimulation.

Anatomy Involved

Benefits

6

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
Full anatomical benefits — muscles, joints, organs →

Avoid If

5

Knee injury or pain
Severe back injury or disc herniation
Hip injury
Sciatica
Pregnancy

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

About this Pose

Bharadvajasana II is an intermediate seated twist that offers a deep spinal rotation while stretching the hips and shoulders. It helps improve spinal mobility and flexibility in the lower body, promoting better posture and organ stimulation.

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.

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Frequently Asked Questions

Common questions about Bharadvajasana II

What is Bharadvajasana II?

Bharadvajasana II is an intermediate seated twist that offers a deep spinal rotation while stretching the hips and shoulders. It helps improve spinal mobility and flexibility in the lower body, promoting better posture and organ stimulation.

What are the benefits of Bharadvajasana 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 Bharadvajasana 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 Bharadvajasana II?

Bharadvajasana 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 Bharadvajasana II suitable for beginners?

Bharadvajasana II is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Bharadvajasana II?

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

What conditions does Bharadvajasana II help with?

Bharadvajasana II is therapeutic for: back pain, digestive problems, posture correction, flexibility.

What poses should I do before Bharadvajasana II?

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