Bharadvaja's Twist

How to

1. Begin seated on the floor with legs extended in front of you.
2. Shift your weight to the right hip and bend your knees, sweeping your feet to the left, with the left ankle tucked in the arch of the right foot.
3. Inhale and lengthen your spine, sitting up tall, and draw your shoulder blades down your back.
4. Exhale and twist your torso to the right, placing your right hand on the floor behind you for support.
5. Place your left hand on your right knee or thigh, gently assisting the twist.
6. Keep your gaze (drishti) soft over the right shoulder or down toward the floor.
7. With each inhale, lengthen through the spine, and with each exhale, gently deepen the twist without forcing.
8. To release, inhale and return to the center, then gently switch sides to repeat the twist to the left.

Benefits

• Improves spinal flexibility and mobility, particularly in the upper back.
• Releases tension in the shoulders and neck, providing desk-relief.
• Stimulates the digestive organs, which can help improve digestion.
• Promotes relaxation and reduces stress by calming the nervous system.
• Encourages mindful breathing and increases awareness of body alignment.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher