Bharadvajasana ‘Bharadvaja’s Twist’ is a great seated spinal twist. In the full expression you should be able to grasp your raised foot with the hand of the same side of the body as you rotate it behind the body.
If this is too difficult, you can place your hand on the floor wherever it is comfortable, or use a strap to help open your body.
Sitting on the ground with your legs stretched out in front, bend both your legs to the right, bringing the right leg outside the body and the left leg up as close to the pelvis as possible.
Inhale and lengthen the spine and torso, then exhale and twist to the left, bringing the left arm around the body to grasp the left food and resting the right arm on your left leg. Look over your left shoulder.
Breathe deeply here, using each inhale to relax the body and each exhale as an opportunity to twist just a bit deeper.
Exhale as you straighten out. Repeat on the other side of the body.
This pose stretches the spine, shoulders, chest, and hips, relieving sciatica and pain in the neck or lower back. It stimulates and massages the internal organs, improving digestion.
Not suitable for those with high or low blood pressure, or with acute digestive issues (e.g. diarrhea). Use caution if you have issues with the knees or if you are menstruating.