BHARADVAJASANA — SEATED SPINAL TWIST
"The study of asana is not about mastering posture. It's about using posture to understand and transform yourself."
B.K.S. Iyengar
A twist is a way of ringing out what has accumulated — tension, stagnation, the weight of winter. Bharadvajasana opens the chest, supports detoxification through the organs of digestion, and invites the spine to find its length. It is a pose that resonates in this moment and beyond.
WHAT YOU NEED
- A yoga mat or firm blanket
- A block or stack of blankets
- A bolster to sit on
- A chair, if sitting on the floor is not accessible for your knees and hips
FLOOR VARIATION
- 1
Find your seat.
Sit on the floor with your legs extended. Bend both knees to the left, bringing your feet beside your left hip. If your hips are uneven or uncomfortable, sit on a folded blanket or bolster to level the pelvis. The top of the left foot rests in the arch of the right foot, left toes pointing straight back.
- 2
Lengthen.
Inhale, lifting from the base of the spine to the crown of the head, releasing the outer hip down.
- 3
Begin the twist.
Starting with your low abdomen, on an exhalation rotate to the right, away from the feet. Place your left hand across your right knee, and use your right hand — rotating the upper arm from the inside out against the floor or the prop you are seated on — to help with the rotation.
- 4
Stay and breathe.
You can keep the head in line with the spine, or follow the twist around to look over the back shoulder. Hold for several breaths, then slowly unwind on an inhale, return to center, and repeat on the other side.
CHAIR VARIATION
Sit tall, feet flat on the floor, knees in line with the hips. Rotate the torso beginning with the lower abdomen, following the spine upwards. Use your arms on the chair to support the twist. You may sit facing through the chair or sideways on the chair — when sitting sideways, you can hold the backrest as you turn.
Want to go deeper with this practice? Join a class to experience it with guidance.
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