Bharadvaja's twist (hold)

Bharadvajasana II

Yogaintermediatetimedno equipment

Seated twist with the left leg folded back (top of the foot on the floor beside the left hip) and the right foot in half lotus on top of the left thigh near the groin, sole up; the upright torso turns right with the left hand on the right knee, the right arm wrapped behind the back and the gaze over the right shoulder.

How to do it

1. Sit in Staff pose: legs straight and together in front, torso upright, hands on the floor beside the hips.
2. Bend both knees, then fold the left leg back as in Hero pose: left knee forward, top of the left foot on the floor beside the left hip.
3. Lift the right foot and lay it in half lotus on top of the left thigh, close to the groin, sole facing up; the right knee lowers out to the side toward the floor.
4. Exhale and twist to the right: place the left hand on the right knee and wrap the right arm behind the back, the hand reaching toward the left side of the waist (or catching the right foot).
5. Keep the shoulders level and the chest lifted; turn the head last and gaze over the right shoulder. Hold, then switch sides.

Muscles worked

dorsali, addominali, glutei, obliqui, lombari