Bharadvajasana I and II (Sage Pose)

English Name(s)
Bharadvajasana, Sage Pose, Seated Spinal Twist, Hip Opener
भरद्वाजासन / Bharadvājāsana
Bharadvaja: one of the seven great sages
āsana: “posture”

Physical Benefits

Bharadvajasana (bah-RAHD-vaj-AH-suh-nuh) works on the dorsal and lumbar spine. It strengthens the spine and makes it supple; making it a beneficial pose for those with stiffness in the spine. It also removes stiffness in the shoulders and massages the abdominal organs, improving digestion and energizing the kidneys.

Energetic Benefits

Sage Bharadvaja was the most learned sage. He spent three lifetimes learning and memorizing the Vedas in solitude. At the end of his third life, Lord Shiva appeared to advise him to share his knowledge of the Vedas in his next birth. In his fourth life he shared the knowledge of Vedas with all and attained the Grace of Lord Shiva. This pose reminds yogis of sharing the knowledge received. Sharing will develop more strength and refection about the subject in the mind.


Avoid this pose if you have diarrhea. If the spine is tilting to one side keep a folded blanket under the buttock on the side you are turning towards. If keeping the legs in Ardha Padmasana in Bharadvajasana II is difficult or if there is any ankle injury, keep the lower legs down. Remember to always keep the spine perpendicular to the floor when twisting.

Going into the Pose

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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