How to Assume the Sitting Twist in Yoga

The simple sitting twist, or Bharadvajasana in Sanskrit, is a good way to stretch a sore or stiff back.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Exercise Mats
• Postpartum Yoga Video
• Exercise Towels
• Athletic Gear
• Folding Chairs
• Yoga Video
• Leotards

1. Sit sideways on a chair with no arms, with your right thigh against the back of the chair and your feet together and flat on the ground.
2. Stretch the torso upward, keeping the shoulders down and back.
3. Twist to the right, toward the back of the chair, without moving your legs.
4. Grab the back of the chair with your hands.
5. Use your hands on the back of the chair to gently twist even farther to the right.
6. Turn your head to the right, looking over your right shoulder.
7. Practice until you can hold the pose comfortably for about 30 seconds.
8. Repeat on the other side, beginning with your left thigh against the back of the chair and twisting to the left.

Tips & Warnings

• Keeping your torso lifted allows you to twist further.
• To avoid injury, always listen to your body when doing a yoga pose, and don't push yourself beyond your limits. When in doubt, consult a doctor.
• If you're serious about learning yoga, a teacher is invaluable for helping you fine-tune your position in all the poses for maximum benefit.