Beginnertwist

Bharadvajasana (seated, with blanket support)

भरद्वाजासन (बैठे, कम्बल के सहारे)

This supported variation of Bharadvajasana uses a blanket under the hips to elevate the pelvis and facilitate a deeper, more comfortable twist. The elevation reduces strain on the knees and lower back, allowing the practitioner to focus on rotating the thoracic spine. It is an excellent therapeutic twist for those with limited mobility or stiffness in the spine.

Anatomy Involved

Benefits

5

Gently rotates the thoracic spine
Relieves stiffness in the back and shoulders
Massages the abdominal organs
Accessible twist for those with limited mobility
Calms the nervous system
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Spinal disc herniation
Acute back pain
Diarrhoea
Pregnancy (deep twist)

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 painflexibilityposture correctionanxietydigestive problems

Pose Type

twisthip opener

Body Focus

spinebackcorehips

Focus Areas

flexibilitytwisting

Best For

beginnersseniorsdesk workersprenatalpostnatalplus size

Yoga Styles

iyengarhatharestorativeprenatal

When to Practice

warm upcool downquick practicemorningevening

Position

sitting

Modify If You Have

knee injury

Sit on a higher blanket or chair, avoid deep knee bend.

hip injury

Sit on a higher blanket, reduce twist depth and keep knees comfortable.

pregnancy

Twist gently only from the upper back, avoid compressing the abdomen.

menstruation

Perform a very gentle twist, focusing on spinal length.

Practice Flow

Supta Tadasana

Apanasana

Seated Tadasana

This pose

Supta Baddha Konasana

Savasana

About this Pose

This supported variation of Bharadvajasana uses a blanket under the hips to elevate the pelvis and facilitate a deeper, more comfortable twist. The elevation reduces strain on the knees and lower back, allowing the practitioner to focus on rotating the thoracic spine. It is an excellent therapeutic twist for those with limited mobility or stiffness in the spine.

How to Practice

1

1. Sit on the floor with your legs extended in front of you.

2

2. Bend your knees and bring your feet to the left side of your body.

3

3. Place your feet near your left hip.

4

4. Ensure both sit bones are grounded on the floor or a folded blanket.

5

5. Inhale and lengthen your spine upwards.

5 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Featured in Sequences

Practice Bharadvajasana (seated, with blanket support) as part of these guided sequences

gentle knee awakening morning mobility

6 poses4 min

Frequently Asked Questions

Common questions about Bharadvajasana (seated, with blanket support)

What is Bharadvajasana (seated, with blanket support)?

This supported variation of Bharadvajasana uses a blanket under the hips to elevate the pelvis and facilitate a deeper, more comfortable twist. The elevation reduces strain on the knees and lower back, allowing the practitioner to focus on rotating the thoracic spine. It is an excellent therapeutic twist for those with limited mobility or stiffness in the spine.

What are the benefits of Bharadvajasana (seated, with blanket support)?

Gently rotates the thoracic spine. Relieves stiffness in the back and shoulders. Massages the abdominal organs. Accessible twist for those with limited mobility. Calms the nervous system.

Who should avoid Bharadvajasana (seated, with blanket support)?

Avoid this pose if you have: Spinal disc herniation, Acute back pain, Diarrhoea, Pregnancy (deep twist).

How many steps are in Bharadvajasana (seated, with blanket support)?

Bharadvajasana (seated, with blanket support) is practiced in 10 steps. Sit on the floor with your legs extended in front of you.

Is Bharadvajasana (seated, with blanket support) suitable for beginners?

Yes, Bharadvajasana (seated, with blanket support) is a beginner-friendly pose suitable for all levels.

What props are needed for Bharadvajasana (seated, with blanket support)?

You may use: blanket, wall, chair. Props make the pose more accessible and comfortable.

What conditions does Bharadvajasana (seated, with blanket support) help with?

Bharadvajasana (seated, with blanket support) is therapeutic for: back pain, flexibility, posture correction, anxiety, digestive problems.

What poses should I do before Bharadvajasana (seated, with blanket support)?

Prepare with: Supta Tadasana, Apanasana, Seated Tadasana. These warm up the relevant muscles and joints.