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Yoga Poses Guide
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Bharadvaja’s Twist

Bharadvajasana I

bhar-ahd-vah-JAH-sah-nah
Bharadvaja’s Twist
Pose categories
Primary body parts engaged
Muscle Groups
Builds spinal and back flexibility
Stimulates digestion and detoxification
Clears negative emotions

How to perform bharadvaja’s twist

  1. Sit with your legs stretched in front of you. Shift to your right and bend your knees, bringing your feet near your left hip. Rest your left ankle on arch of your right foot.
  2. Lengthen your spine with an inhale. Twist to the right with an exhale. Place your right fingertips on the floor behind you and tuck your left hand underneath and to the right of your right knee, palm on the floor. Wrap your right arm behind you and clasp your left upper arm.
  3. Lengthen with each inhalation and twist deeper with each exhalation, gazing over your right shoulder.
  4. Hold the pose and take slow, deep breaths.
  5. Slowly unwind with an exhale. Change sides.
Alignment cues
  • Draw shoulders away from ears
  • Soften neck
  • Buttocks on the floor
  • Soften belly
Modification: Press the back of your left hand against your thigh instead of tucking it under. Keep your right fingertips on the floor.
Avoid this pose if you have knee or acute back injury.
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More yoga poses to discover

Bharadvaja’s twist (Bharadvajasana I in Sanskrit) is an intermediate yoga pose that belongs to the seated and twists categories. This asana targets lower back and middle back / lats and spine and also involves glutes & hip flexors and knees and quadriceps and wrists muscles. Bharadvaja’s twist stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
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Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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