Bharadvajasana (Sage Bharadvaja Twist)
![Yoga Techniques & Fitness](https://ashtanga.tech/wp-content/uploads/2023/05/Express-"Anatomy-&-Physiology-in-yoga"-in-1-150x150.png)
Yoga Techniques and Fitness
Overview
In this lesson, we introduce Bharadvajasana (Sage Bharadvaja Twist), a gentle seated twist that triggers the relaxation response while stretching and rotating the spine.
Objective
Become familiar with this soothing twist and its variations, including why it's considered safe during pregnancy and useful for bringing the spine back to neutral after deep backbending.
What You'll Get
What You'll Get: You'll learn why this twist feels different from more intense versions—it's an open twist that soothes stress rather than building heat. The lesson covers how the pose massages abdominal organs to aid digestion, releases tension in back and neck, and opens the chest while increasing ankle, knee, and hip flexibility. You'll discover why it's recommended for students with sciatica, back pain, and neck pain, and considered safe during pregnancy. For professionals, you'll understand when to use this pose in sequencing—particularly after backbends—and how to adapt it for students with SI joint issues by moving the twisting-side buttock slightly forward.
Bharadvajasana I
Bharadvajasana II
Bharadvajasana
bah-ROD-va-JAHS-anna
Bharadvaja = name of a sage
Bharadvaja’s Twist / Sage Twist
Heart of Pose
- Twist
Notes
Sometimes used to bring spine back to neutral after deep backbending
Continue Reading with Ashtanga Tech
This study guide is available to members. Join to access 800+ in-depth guides on anatomy, philosophy, sequencing, and the science of practice.
Join for $5.50/mo — the cost of a DC coffeeAlready a member? Log in here