Gaze softly over the shoulderHands hold the chair backKnees levelFeet flatChair-Seated Twist
Bharadvājāsana (chair)
Read what the gnome says
Chair-Seated Twist! Sit sideways on a chair, feet flat, and twist toward the back of the chair, hands holding it. Spine tall, both sitting bones grounded. Twist from the middle, not the neck. Breathe, then switch. Gentle gnome.
Works on Obliques · Spinal rotators · Shoulders
How to do it
- Sit sideways on a chair, feet flat and spine tall.
- Hold the back of the chair with both hands.
- Twist gently from the chest, keep the knees level and hold; switch sides.
Common mistakes
- Don’t crank the twist from the neck.
- Don’t slump.
- Don’t hold the breath.
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.
Similar poses Twist
Bharadvaja's Twist IBeginner
Easy Seated TwistBeginner
Reclined Spinal TwistBeginner
Reclined Twist with Both Knees BentBeginner
Revolved Abdomen PoseBeginner
Revolved Low LungeBeginner
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.