Bharadvajasana I and II or Sage Pose

Benefits, Contraindications, Tips and How to Do

bharadvajasana i and ii
English Name(s)
Sage Bharadvaja
भरद्वजसन I & II / Bharadvājāsana
Bharadvaja: Sage or Rishi
1 & 11: Variations
Asana: Pose

Bharadvajasana I & II at a Glance

Bharadvajasana is named after the sage Bharadvaja, one of the seven great sages, who was very learned and had great knowledge. Bharadvajasana I & and II are the variations. This helps to strengthen the spine, releases tension from the shoulders, and is also effective for the abdominal organs. It helps open the chest and helps the legs and hips to be more flexible.


  • It helps to mobilize your spine and strengthens and helps with cervical pain.
  • This yoga asana releases the tension from your shoulders and relaxes it.
  • This gently massages your abdominal organs, keeping them healthy. and organizing their functions properly.
  • It helps with your stiff hips and flexibility in your left and right knee.

Who can do it?

It’s safe for people already done the base pose, and people who have mild digestive issues, stiff hips, and back pain, and also improves your posture. It is also a good stress relief asana. The individual who wants to enhance their flexibility level can perform this asana. Beginners can do this but under the guidance of the yoga teacher. Pregnant women can do it but under the guidance of the prenatal yoga trainer.

Who should not do it?

People with hip or neck or spine injuries, or recent surgeries. People having High blood pressure, and carpal tunnel syndrome should avoid doing it. Women during their menstrual cycle should avoid it. Pregnant women should avoid or consult their health care professional.

Benefits Sage Pose

How to Do Bharadvajasana I & II?
Follow the Step-by-Step Procedure

This asana requires a lot of patience and devotion, through which you can acquire calmness in your mind and body.

  1. Let’s see Bharadvajasana 11 and then 1.
  2. Sit down on a yoga mat or any soft surface in the Dandasana pose (staff pose).
  3. Keep your legs stretched straight, arms beside your hips, and back and head in one line.
  4. Take some deep breaths and ease yourself.
  5. Bend your left leg (from the left knee) and come to the Vajrasana pose.
  6. Open the knee slightly and the other leg is straight.
  7. Now bend the right knee of the right leg and place it on the left inner thigh as in, a half lotus pose.
  8. In this position sit on the right and left buttocks, if needed use a block or folded blanket under the buttocks to keep it lifted.
  9. Let your pelvis be in the neutral position and your hips in one line.
  10. Don’t fall forward and round your back.
  11. Turn your left arm outward and slip the hand under the right knee, palm on the floor, or near the outer knee on the mat, it depends upon your flexibility.
  12. Now keep your right palm, behind your back near the buttock.
  13. Now you should turn your upper body from the waist, then the chest, and then your head.
  14. Inhale deeply, straighten your back and when you exhale turn your body toward your right side, with every exhale, make your bend deeper.
  15. Shoulder blades should be in one line and chin in the line with your shoulders, look over the right shoulder blade.
  16. Do it within your physical limits and not force too much.
  17. Now in this position, keep breathing softly and for more support keep a block to support your arms at the back.
  18. Now release the pose after 5 to 7 breaths or as per your comfort gently turn in your neck, chest, and waist region, and release your arms.
  19. Then release your legs one by one gently and me back to the Dandasana pose and relax for a few breaths.
  20. Now do the same with the legs bending towards the left hip.

Bharadvajasana I (Easier Variation)
Follow the 3 steps above

  • Now bend your knees and bring them back, beside the right hip and buttocks on the floor grounded (the right inner ankles of the right foot will be on the arch of the left foot).
  • Now place your right arm on the left thigh or near the left knee on the mat.
  • Now Exhale and bend the left elbow and with the left hand clasp the right upper arm above the right elbow, or simply keep it at your back on the mat.
  • Turn your torso to the left with an exhale make it deeper with every exhale and keep your spine straight.
  • Look straight over your left shoulder.
  • Stay in this pose for about 5 to 6 breaths and then slowly turn in and release your arms and then your legs and relax in the Dandasana pose keeping your legs straight before you do it on the other side.

What are the Benefits of Bharadvajasana I & II?

  • This Bharadvajasana I & II twist helps to massage, which brings fresh blood supply and stimulates the abdominal organs.  
  • This helps to open up your shoulders, chest, and your hips.
  • It enhances your spinal muscles flexibility and knee joints.
  • It gives a good stretch to your leg muscles.
  • It helps to improve the function of the reproductive system.
  • It also helps to activate the Muladhara chakra and Anahata chakra.

Health Conditions that Might Benefit from Bharadvajasana I & II

  • It helps with the Digestive problems.
  • It is helpful to cure your back pain.
  • This also helps in the Sciatica pain and carpal tunnel syndrome.
  • Bharadvaja’s Twist helps you calm your body and mind by relaxing your muscles.

Safety and Precautions

  • Be careful if you have any hip injury.
  • Support with soft cushions or folded blankets for stiff hips.
  • High or low BP people should be careful while doing this asana.
  • Pregnant women should consult their healthcare provider before doing the asana.

Common Mistakes

  • Warmup or preparatory poses are very important for Bharadvaja’s Twist.
  • Listen to your body, go slow and steady.
  • Breathe in and out throughout the pose to make the pose comfortable.
  • Your spine should be straight and tall, left and right hips should be balanced.

Tips for Bharadvajasana I & II

  • Keep a soft blanket under your buttocks to support.
  • Your spine should be straight, don’t try to bend it and engage your core.
  • Keep a thickly folded blanket under the right knee.
  • Breath is the key, so let it be slow steady, and deep.
  • Listen to your body, and any pain, come out of the pose or try to adjust slowly.

The Physical Alignment for Bharadvajasana I & II

  • Dandasana Your legs extended in front of you.
  • Bend your knees on one side (right side), and keep, your right inner ankles on the arch of your left foot (Bharadvajasana 11).
  • Right leg in the Vajrasana pose and right leg in the half lotus pose on the hip crease of the left leg (Bharadvajasana 1).
  • The left knee is externally rotated and the right knee is internally rotated leg (Bharadvajasana 1).
  • The pelvis should be neutral and the hips in one line.
  • You should be grounded on the sitting bones.
  • Give a gentle spinal twist, when you exhale, with every exhale, straighten your spine and give a deeper twist.
  • You should place your right palm on the floor to your back, or as per your comfort. Fingers pointed towards you but away from you.
  • Keep the neck in line shoulders.
  • Start Bharadvaja’s Twist from the lower part, that is your naval or waist, then your chest, and then shoulders.
  • Alignment is important but be aware of your bodily sensations and act accordingly.
  • You can also use props, that suit you better, for comfort and better alignment.

Bharadvajasana I & II Twist and Breath

  • Breath is always the key to asanas and so is for this pose.
  • Take a few breaths in, lengthen your spine make yourself confident, and proceed to the other steps to start the twist.
  • Each twist starts with the breath you exhale, with every exhale you twist a bit further. So the breadth leads to the comfortable twist. It becomes a rhythm with your breath and twist.
  • Keep breathing and feel your body getting energized throughout the pose, relax and enjoy the twist.
  • Be mindful while breathing, feel the breath going in and coming out with a twist.

Bharadvajasana I & II and Variations

  • Bharadvaja’s twist yoga pose on the chair.
  • Supportive Bharadvaja’s Twist, you can use props.
  • Body twists with arms hugging each other.
  • Extended Triangle Pose: This is a standing asana that gives you a twist benefits.

The Bottom Line

Bharadvajasana 1 and 2 yoga practice, improve the flexibility of your spine. It activates the abdominal organs, which improves your digestion process and keeps you stress-free. This pose can be done by anyone who has normal health and according to their level and comfort, by adjusting or using props. This relaxes your entire body and mind, giving a calming effect.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.

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