Bharadvajasana (Lateral Spine Twist) – How To Do It Right

Bharadvajasana Yoga Pose



  1. Sit on the floor with legs straight out in front of you. Keep your back straight.
  2. Place your hands besides your body with your palms touching the ground.
  3. Fold your left leg from the knee and place it on the right thigh in such a way that the sole of your left foot faces upwards.
  4. Bend your right knee and place it in Vajrasana pose. Here, the sole of your feet should face upwards and the upper side of your feet should touch the ground.
  5. Place the palm of your right hand on your left knee.
  6. Twist your left hand from behind your body and try to touch your right foot.
  7. Look behind.
  8. Remain steady as per as your capacity but not more than 30-45 seconds.
  9. While releasing, breathe normally and straighten the legs slowly.

Tips to remember

  • Avoid changing position of your knees while turning as they will tend to move with your body.
  • Ensure that your body does not lean back.
  • Keep your hip and shoulder in one line when moving the torso. Avoid jerky and fast movements.

[Read: Ardh Matsyendrasana (Half Lord Of The Fishes Pose)]


  • Massages, tones and rejuvenates the abdominal organs.
  • Relieves pain in the neck, shoulders and back.
  • Keeps the spine and shoulders supple.
  • Increases flexibility of the back and the hips.
  • Regulates metabolism and aids the organs in detoxification


Avoid this asana if you have the following symptoms:

  • Severe headache
  • High or Low blood pressure
  • Diarrhea