Gaze over the shoulderSpine tall as you twistHand groundedHand on the thighBharadvaja's Twist I
Bharadvājāsana I
Read what the gnome says
Bharadvaja's Twist! Sit with the legs folded to one side, then twist toward the opposite side, one hand on the knee. Spine tall, both hips grounded. Twist from the middle, not the neck. Breathe, then switch. Gentle twisty gnome.
Works on Obliques · Spinal rotators · Hips
How to do it
- Sit with the legs folded to one side, hips grounded.
- Place the hands on the thigh and the floor and lengthen the spine.
- Twist gently toward the knees, gaze over the shoulder and hold; switch sides.
Common mistakes
- Don’t crank the twist from the neck.
- Don’t lift the sit bones.
- Don’t round the spine.
Benefits
- Gently mobilises the spine.
- Stretches the back, hips and shoulders.
- Leaves the back feeling fresh and long.
Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.
Not medical advice. Ease off if anything feels sharp or wrong.
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