Bharadvaja's Twist

Instructions

1. 1Sit on the floor with your legs extended, then shift your weight to the right and bend both knees, bringing your feet beside your left hip.
2. 2Place your left foot on top of your right foot or tuck your right foot under your left thigh for stability.
3. 3On an inhale, lengthen your spine tall, rooting evenly through both sitting bones.
4. 4On an exhale, rotate your torso to the right, placing your right hand on the floor behind you and your left hand on your right knee.
5. 5With each inhale, create length in the spine; with each exhale, deepen the twist without forcing.
6. 6Hold for 5 to 8 breaths, then unwind on an inhale and repeat on the other side.

Contraindications & precautions

• ⚠Herniated disc or acute low back pain — spinal rotation under compression can aggravate disc injuries; practice only a very gentle twist or avoid entirely.
• ⚠Recent abdominal surgery — twisting engages the deep abdominal muscles and can stress healing tissues; wait for medical clearance.
• ⚠Hip or knee replacement — sitting with legs folded to the side places unusual torque on the hip and knee joints; sit on a folded blanket or chair instead.