Bharadvajasana is one of the very simple yoga pose,  also known as seated spinal twist asana. As per the ancient Indian History and Mythology, The Bharadvajasana name is derived from the Sanskrit word Bharadvaja , is dedicated to the sage Bharadvaja. hence this pose, Bharadvajasana, is named after him.  who was one of the seven great sages(sapta rishis) as well as the creator of the Vedas. he was the father of Drona, a master of military arts and the royal Guru to Kauravas, Pandavas and the Davastras. and also fought off the great war of the Mahabharata. I’m not sure why seated twists with sagacious names, but Perhaps its pattern related to the nadis—Ida and Pingala.

Bharadvajasana is considered to be a very simple seated pose, where the main focus is on twisting the torso towards one side, Back strength with the shoulders turn to be perpendicular to the floor, and the devotion of the great sage Bharadvaja. Bharadvajasana mobilizes the thoracic spine, increases hip and shoulder flexibility, and it not only helps to relieve stress  but also makes your life best.

This asana resembles Mayurasana with the legs in Padmasana. It has several variations, but at any rate, it begins in Dandasana (staff pose).  Bharadvajasana is open the Muladhara(root) and Anahata (heart) chakras. Muladhara  providing a sense of security and safety, while Anahata is associated with compassion, acceptance, self-esteem and love.

Given below are some simple instructions in how you can do Bharadvajasana along with Benefits of Bharadvajasana and Precaution.

How to do Bharadvajasana

  • Starting sitting on Dandasana. with legs stretched out in front of you and your arms in the resting position beside your body, close to your hips.
  • Now, bend your knees and just bring them towards your left hip. Make sure that the right buttocks carry the weight of the body.
  • You can place a blanket under the left hip if necessary to level the pelvis.
  • Place your right hand on the floor, and your left hand on the right outer thigh.
  • Now slowly take a deep breath inside and lengthen from the tailbone all the way up through the crown of the head.
  • After that, with Exhalation twist the upper trunk to the left as much as you can. so that the left shoulder moves to the left and the right shoulder comes forward. also turn the chest and the abdomen towards the left. 
  • In this position, your left hip presses down the weight of the body on the floor.
  • Hold the final position and take five to ten deep, relaxing breaths. (and as long as comfortable)
  • Then release with an exhalation, Turn the abdomen forward and extend the legs back to Dandasana. and repeat the other side.

Benefits of Bharadvajasana

Bharadvajasana has many Physical benefits as well as Therapeutic benefits.

  • This asana boosting the parasympathetic nervous system, which is responsible for rest-and-digest.
  • The shoulders get a deep stretch along with the hips. The shoulder too get a gentle stretch with flexing the torso.
  •  It also improves the blood circulation in body.
  • The functioning of the spleen, liver, kidneys, digestive system, and the excretory system is improved
  • With the practice of Bharadvajasana, joints of hips, knees, ankles and the wrist joint are activating and play a good role.
  • Bharadvajasana also relieves neck pain, sciatica, and lower back pain.
  • If practiced regularly, this asana helps relieve carpal tunnel syndrome.
  • This asana especially good in the second trimester of pregnancy for strengthening the lower back.
  • Massages the abdominal organs, improving the strength of the muscles as well as Improves digestion.
  •  With regular practicing, the shape of the spine is retained adding a great looking body overall.


  •  Please consult a well expert’s guidance yoga teacher and doctor also before doing asana and Pranayama.
  • People who suffering from diarrhea or loose motions don’t practice this asana.
  • In conditions of migraine, insomnia or low blood pressure should be avoid this asana.
  • Avoid this asana if you have Menstruation.
  • Also avoid this asana if suffering from knee, hip, or spinal issues.   


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