Back to Library
TwistsBeginner

Bharadvaja's Twist II

Bharadvajasana II

Bharadvaja's Twist II layers half lotus and a deep bind over the foundational twist, strengthening knees and shoulders while spiralling through the spine.

No image available

How to Perform

  1. 1

    Sit with legs extended, then place the left foot into half lotus and slide the right foot beside the right hip.

  2. 2

    Ground both sit bones and lengthen tall through the crown to prepare the twist.

  3. 3

    Reach the left arm behind the back to clasp the lifted left foot or a strap around it.

  4. 4

    Thread the right arm outside the left thigh, palm to the floor, and on each exhale rotate the ribs to the left while softening the shoulders.

  5. 5

    Hold 5 steady breaths, unwind with care, and repeat to the opposite side.

Benefits

  • Increases shoulder and hip mobility while refining spinal rotation.
  • Stimulates digestive and reproductive organs through the combined lotus twist.
  • Builds patience and focus by linking breath to an intricate bind.

Alignment Cues

  • Lotus knee stays heavy toward the floor without torque
  • Pelvis anchors as the ribs revolve
  • Neck turns last, following the spine’s spiral
  • Shoulders stack above hips rather than tipping backward

Common Mistakes

  • • Forcing bind
  • • Lifting knee of lotus leg
  • • Rounding spine
  • • Twisting from arms

Contraindications

  • • Knee or ankle injury aggravated by half lotus
  • • Pregnancy in second or third trimester

Recommended Props

BlanketStrapBlock