Vinyala

Pose sheet

Bharadvaja’s Twist II

Bharadvājāsana IIभरद्वाजासन

Seated twist with Half Lotus, one Hero leg, and a bound foot.

Open this pose in the 3D body

Steps

Support

Both sitting bones, Lotus knee, opposite shin and instep.

Enter

  1. Sit in Staff Pose with your torso upright.
  2. Place your right foot in your left groin, in Half Lotus.
  3. Bend your left knee; bring the foot beside that hip.
  4. Inhale, lift your chest; exhale and twist to the right.
  5. Reach your right arm behind you and hold your right foot.

Hold

  1. Place the back of your left hand against your right knee.
  2. Slide your fingers underneath that knee, pointing them to the left.
  3. Lengthen your spine and keep your chest lifted.
  4. Keep your Lotus knee and both sitting bones supported.

Exit

  1. Release your foot and return your torso to center.
  2. Lower your right foot; straighten both legs, returning to Staff Pose.
  3. Repeat on the other side, switching legs and arms.
Breathing
Inhale to lengthen and exhale to twist; breathe continuously.
Gaze
Over the shoulder on the twisting side, without straining your neck.
Duration
30–60 seconds per side.

Adapt

Adaptations

  • Supported kneePlace a block or blanket beneath your Lotus knee.
  • Raised seatElevate both sitting bones and Lotus leg; keep opposite shin grounded.
  • StrapLoop it around your Lotus foot; hold it behind your back.
  • Without the bindPlace your rear hand on the floor, keeping the leg position.

Variations

  • Bharadvājāsana I: legs folded to one side, without Half Lotus.
  • Chair: sit sideways and twist while holding the chair back.
  • Release the twist; keep your legs positioned and fold forward.

Signals of effort

  • Marked external rotation of the Half Lotus hip.
  • Deep flexion of both knees.
  • Arm bound behind the back.
  • Instep of the Hero leg resting on the floor.