Bharadvaja's Twist

Bharadvajasana I

Sit with both legs folded to one side and rotate the chest while keeping the spine long.

Named after the sage Bharadvaja.

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Movement guidance

Preparation
Support the sitting bones and fold both legs to one side.
Entry and alignment
Lengthen upward, then turn away from the feet. Use the hands for light support.
Hold and breathe
Let the spine lengthen; do not use the arms to force the twist. Keep breathing comfortably without holding your breath.
Exit and next movement
Bring the gaze and chest forward, then extend the legs.

Variations and sequence transitions

Choose variations and transitions within your comfortable range.

Suptordhva Pada Vajrasana

Combine Half Lotus with the other folded leg and knees together in front. This describes the referenced final shape, not basic Reclining Hero inferred from the name.

Bharadvajasana · Half Lotus variation

Place one foot outside the hip and the other in Half Lotus, turning toward the Lotus side. This differs from folding both feet to the same side.