Mobility · Yoga
Bharadvaja’s Twist
Bharadvaja’s Twist is a seated yoga pose with your legs folded to one side. It practices gentle torso rotation and helps you explore mobility through your back.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on your mat with both knees bent and your feet folded to the left of your hips.
- Place your left hand on your right thigh.
- Rest your right fingertips on the floor behind your right hip.
- Lift your chest into an upright seated position.
- Rotate your torso to the right within a comfortable range.
- Hold the twisted position for the intended time.
- Return your torso to center.
- Repeat on the opposite side with your feet folded to the right.
Form cues
- Let your shoulders soften.
- Keep your chin aligned with your chest.
- Breathe slowly without holding your breath.
Common mistakes
- Pulling yourself deeper with your armsKeep your hands light so your torso controls the turn.
- Leaning backward to turn fartherKeep your ribs over your pelvis instead of shifting your weight onto your rear hand.
Safety
The folded-leg position can irritate sensitive knees or ankles. Forcing the rotation beyond your available range can strain your back or neck.
- Place a folded blanket under the raised hip if your pelvis tilts noticeably.
- Use a chair-seated version with both feet on the floor if folding your legs is uncomfortable.
- Release the pose if you feel sharp pain, pinching, or numbness.
If you have a recent knee, hip, or spine injury, ask a physiotherapist or doctor whether this position is appropriate before trying it.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Chair (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–2
- Target
- 15–30 seconds
- Rest
- No rest timer
Hold for the same amount of time on each side without trying to match the depth of rotation.