Bhardwajasana (A Spinal Twist Pose)


Step 1: Sit in Dandasana with both the legs stretched in front and palms resting by the side of your hips; keeping your hips firm, press your palms on the floor and lengthen your spine up.

Step 2: Bend your left knee; place left foot at the bottom of right thigh; left knee is now resting on the floor.

Step 3: Bend right knee and then rest it by the side of the left knee; both the knees are resting side by side; right ankle is resting against the left toes.

Step 4: Stretch your right hand straight up; feel a good stretch at the right side of the body; rotate upper part of your body to the left side.

Step 5: Bend down and bring your right hand down and insert your right fingers under the left knee hence right palm is on the floor and left knee at the top of right hand.

Step 6: Right arm is completely stretched; right fold of the elbow is facing the front; place left palm or press fingers of the left hand on the floor at the back of your body; keep your spine straight and vertically stretched; turn your head to the left side with exhalation; you are looking over your left shoulder; hold the posture for 20-30 seconds with normal breathing; release and repeat the same sequence to the other side.


  • This posture makes your back supple; removes stiffness at the lumbar region; also recommended for people with arthritis problem; helpful in case of frozen shoulder as well
  • Improves lung capacity, recommended for asthma
  • Improves digestion
  • Therapeutic for carpal tunnel syndrome


  • Avoid in case of knee pain.