MAN ON THE MAT with Ravi Dixit


In Indian history, Bharadvaja was one of the seven great sages and composed many Vedic chants. His whole life was dedicated to the service of people. This pose, Bharadvaja Twist, is named after him.

This asana is practiced by folding the left leg at the knee and bringing the foot beside the hip. The right foot is placed on top of the left hip in Half Lotus (Ardha Padmasana). The left arm is stretched to place the hand underneath the right knee with the palm touching the floor. The right arm is wrapped around the back to clasp the toes of the right foot. (Repeat on other side)


  • Stretches and improves flexibility to the spine, shoulders, hips, knees, ankles and feet.
  • Strengthens the core and massages the abdominal organs, improving digestion.
  • Relieves lower back ache, neck pain and sciatica.
  • Soothes the nervous system and helps relieve stress.


  • Moving the leg into half lotus before being properly aligned. First bend the left knee back, don’t let it stray too far to the side, keep it in line with your hip. Once the left leg is properly aligned, only then put the right leg into half lotus.
  • Being in a rush to bind the hand and grab the toes. Take your time, go slow and breathe while twisting.
  • Hunching the back. Keep the back straight and focus on twisting while lengthening the spine.


  • If your hips are not very flexible or the spine is tilting to one side, keep a folded blanket under the buttock on the side you are turning towards. It’s important to keep the spine straight while twisting.
  • If you can’t reach your right foot with your left hand, place it on your back as far as feels comfortable.
  • Do not push yourself, take time with this pose and progress will come with practice and time


  • Practice this pose on an empty stomach, preferably early in the morning or wait at least 3-4 hours after having a meal to practice this asana.
  • Breathing in this asana is deep and rhythmic.

Follow Ravi Dixit on Instagram: @raviyoga_goa


Om Magazine

First published in November 2009, OM Yoga magazine has become the most popular yoga title in the UK. Available from all major supermarkets, independents and newsstands across the UK. Also available on all digital platforms.