Yoga Pose Bharadvajasana (Twist Pose) Beneficial For Lower Back, Neck Pain and Remove Body Fat

Twist Pose for Lower Back Pain Relief

Practicing Bharadvajasana consistently helps in extending and fortifying your arms, shoulders, spine, thighs, waist, calf muscles and your lower legs.

Benefits of Bharadvajasana:

  • It relieves in lower back agony, neck torment and sciatica torment
  • Strengthens core and back body
  • Stretches shoulders, body, and hips
  • Stimulates digestion
  • Improves posture
  • Reducing stress
  • Improves the blood circulation in body
  • It stretches belly and reduces belly fat
  • Daily practices help in reducing side fats of your body
  • Enhances lungs capacity

How To Do Bharadvajasana:

1) Begin sitting on the mat with your legs extended straight out in front of you.

2) Lift your left buttock slightly off the mat transitioning your weight onto your right buttock.  Bend your left leg and sweep it to the left side, so that your knee points forward and your calf is planted next to your left side.

3) Keeping your knee on the mat, bend your right leg and lift your right foot off the mat.
Place the top of your right foot on top of your left thigh, tucking your foot close to your hip crease, as in half lotus pose.  Flex your right foot to protect your ankle.

4) Bring your left buttock to the mat.  Shift your weight so that both your seat bones are planted firmly on the mat.

5) Plant your right palm behind your back, as close to your body as possible.  Inhale and press through your right arm to elongate your spine.

6) Press the bottom corners of your shoulder blades together and forward to open your shoulders and chest.  Rest your left arm on your right knee.

7) Exhale and twist your torso to the right.  Lead your body into the twist with your gaze by looking over your right shoulder as you turn.  Keep your gaze soft.  Press through both your arms to deepen the twist.

8 ) Breath and hold the you hold it, keep the pose active.  With every inhale elongate the spine upwards.  With every exhale, deepen the twist.

9) Exhale. slowly turn your torso back to the center and release your arms.  Inhale and gently counter twist your torso to the left.

10) Exhale and come back to the center.  Release your right leg. Repeat the pose on the opposite side.


This pose should not be practiced by those who have a history of spine, hip or disc problems or injuries.

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