Bharadvaja’s Twist II
Bharadvājāsana II
Works on Obliques · Spinal erectors · Hip rotators
How to do it
- Sit with one foot in half lotus (or on the thigh) and the other leg folded beside the hip.
- Take the arm on the side of the lotus foot behind the back and hold the foot or the toes.
- Twist toward the folded knee, place the other hand on the floor or thigh, lengthen the spine and breathe; unwind and switch sides.
To come out, inhale to lengthen the spine, then unwind slowly on the exhale.
Common mistakes
- Don’t force the half lotus: keep the knee pain-free.
- Don’t sink into the lower back: lift the chest first.
- Don’t pull the shoulder forward to reach the foot.
Benefits
- Rotates the whole spine in a steady, controlled way.
- Opens the shoulders and hips together.
- Eases stiffness in the back after long sitting.
Make it easier or different
- Easier: take Bharadvaja’s Twist I without the lotus or the bind.
- Bind difficult: hold a strap or hold the thigh.
- Tight hips: sit on a folded blanket.
Take care: Skip the half lotus with knee problems, and go easy with a back injury. Never twist from the knee.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Twist
Half Lord of the FishesIntermediate
Marichi's Pose CIntermediate
Open-Arm Revolved High LungeIntermediate
Reclined Eagle Legs TwistIntermediate
Revolved Chair PoseIntermediate
Revolved Chair with Open ArmsIntermediate