How to Do the Yoga Bharadvaja's Twist With a Partner

While yoga twists may look simple enough, many beginner yogis struggle with hip position. Regardless of how much effort you put into a basic twist, as you stretch into the twist, one of your hips will want to rise. Luckily, with the help of a partner, you can perfect gentle twists, such as Bharadvaja's twist, right from the beginning which will help you to master more difficult poses as well.

Difficulty: Moderately Easy

Instructions

1. Sit in the staff pose with your spine tall and straight and your legs extended in front of you. Shift your body weight onto your right hip and then bend your knees, swinging both feet up towards the left hip. Rest your left ankle in the arch of your right foot and allow your feet to rest on the floor just beside the left hip.

2. Have your partner stand on your left side with one foot resting gently on your upper left thigh to help keep both hips flat on the floor. Communicate with your partner during Bharadvaja's twist, as the pressure should be firm, but not uncomfortable.

3. Inhale deeply as you lift through the spine and soften the abdomen and then exhale as you gently twist to your right side. Place your left hand just under the right knee and rest your right hand on the ground along side your right buttock. Lower your left shoulder and turn your gaze to the right. With each exhale, try to sink deeper into the twist as your partner keeps your left hip anchored.

4. Hold the twist for 30 to 60 seconds and then exhale as you twist back to center. Gently release your legs and then repeat to pose to the left side.

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