Bharadvajasana I and II or Sage Pose

Benefits, Contraindications, Tips and How to Do

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


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.

The word Bharadvaja is a Sanskrit word in which BHARADVAJ means “A sage who has great knowledge”. Sage Bharadvaja was the most learned sage.

Bharadvajasana I and II or Sage Pose are yoga poses that help to enhance the flexibility of the spine and shoulders open up the chest area, strengthen hips and legs. This pose can be performed by sitting on the floor with crossing one leg over the other at knee level (Bharadvajasana I) or stretching both legs out in front of you then bending left leg towards your body so that the foot touches the right inner thigh ( Bharadvajasana II).

Different studies have shown that Yoga is very effective in conditions such as Stress, Anxiety, and depression.

Muscle Focus

Easy Pose focuses on several muscles such as

  • Gluteus
  • Arms and Shoulders
  • Biceps and Triceps
  • Core (External and Internal Obliques)
  • Spine Erectors

Ideal For Health Conditions

  • Helps to prevent injuries in the spine.
  • Increases mobility of the spine.
  • Stretches muscles located around hips, thighs.

Benefits of Bharadvajasana I and II (Sage Pose)

Benefits Sage Pose

1. Stretches the Key Muscles

It stretches muscles located around the hips, thighs. Stretching these muscles helps to alleviate tension from these muscles.

2. Strengthens our Joints

The pose strengthens the knees, hips, elbows, and other joints which is beneficial for arthritis patients.

3. Stretches Neck Muscle

The stretch of the neck muscles helps to strengthen the cervical spine and hence is beneficial in relieving pain from this region.

4. Soothing to the Nervous System

Performing this spinal twist is soothing to the nervous system and hence provides relief from stress.

5. Helpful for PCOS & Hormonal Imbalance

Bharadvaja’s Sage Pose can be an incredibly beneficial yoga posture for women suffering from hormonal imbalance or PCOS.

6. Works on Lumbar and Dorsal Spine

The pose 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.

7. Removes Stiffness from the Shoulders

It also removes stiffness in the shoulders and massages the abdominal organs, improving digestion and energizing the kidneys.

8. Protects our Joints

Bharadvaja’s Sage Pose can be helpful in preventing injuries as it protects our joints.


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 an ankle injury, keep the lower legs down. Remember to always keep the spine perpendicular to the floor when twisting.

The following should avoid this asana or perform it under expert guidance. Those suffering from a hamstring injury, slipped disc, sciatica pain and backache should refrain from doing Bharadvajasana I and II (Sage Pose).  It is advisable to consult an experienced yoga instructor before performing Bharadvajasana I and II (Sage Pose) for better results.  If you have any medical conditions, then consult your doctor before practicing yoga or any other exercise program. The content is not intended to be a substitute for medical advice.


  • Bharadvajasana I and II (Sage’s Twist Pose)

Preparatory Pose

  • Vakrasana (Twisted Pose)
  • Matsyendrasana (Lord of the Fishes Pose)
  • Padmasana (Lotus Pose)
  • Mandukasana (Frog Pose)

Beginner’s Tips

  • Make sure you practice on a mat.
  • Do not push yourself. If your body is saying no, come back.
  • Do not try too hard. Let the postures come to you with practice and time.
  • Keep your back straight while doing the pose.

How to do Sage Pose

  • Sit in Dandasana, by keeping both of your legs extended.
  • Now, fold your right leg and place it over the left thigh.
  • Make sure that both of your knees are touching the floor now.
  • Place your palms on the sides and slowly lift your torso while keeping the spine straight.
  • Twist your body to the right and make sure that you are looking over your shoulder.
  • Extend your right arm towards the outside of your right thigh and hold onto something like a chair or block for support (optional).
  • Stay in this position for about 30 seconds before releasing back to starting position.
  • Repeat on the other side.

Mental Benefits of Sage Pose

  • Learning and memorizing.
  • Improves sharing of knowledge.
  • Develop more strength and reflection about the subject in mind.

The Bottom Line

In conclusion, Bharadvajasana I and II or Sage Pose is an excellent yoga posture that helps to stretch key muscles, strengthen our joints, soothe our nervous system and work on our lumbar and dorsal spines. This pose is especially beneficial for women suffering from hormonal imbalance or PCOS. So why not give this pose a try next time you hit your yoga mat? You may just fall in love with it!

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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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