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TwistsBeginner

Bharadvaja's Twist I

Bharadvajasana I

Bharadvaja's Twist I is a gentle seated rotation that wrings the torso while the legs fold to one side, awakening suppleness through the mid-back and waist.

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How to Perform

  1. 1

    Sit on the heels with both feet swung to the right and knees pointing forward, grounding both sit bones.

  2. 2

    Plant the right hand beside the left thigh, threading the arm under the left knee to anchor the twist.

  3. 3

    Sweep the left arm behind the back, catching the right upper arm or elbow to create a comfortable bind.

  4. 4

    Inhale to lengthen the spine tall; exhale to revolve the ribs, shoulders, and gaze over the right shoulder without forcing.

  5. 5

    Hold for 5 slow breaths, then release and repeat with the feet to the left to balance the twist.

Benefits

  • Mobilises the thoracic spine while easing stiffness in the lumbar region.
  • Stimulates digestive organs and soothes abdominal discomfort.
  • Calms the nervous system and builds rotational awareness for deeper twists.

Alignment Cues

  • Weight distributes evenly across both sit bones
  • Pelvis stays level while ribs spiral
  • Shoulders stack above hips instead of leaning back
  • Knees remain together with ankles relaxed

Common Mistakes

  • • Twisting from shoulders only
  • • Lifting hip
  • • Collapsing through spine
  • • Cranking with arm

Contraindications

  • • Recent abdominal surgery or acute digestive flare
  • • Serious lumbar disc injury

Recommended Props

BlanketBolsterStrap