Bharadvaja's Twist with Prenatal Modification

A Gentle Twist and Hip Opener for Pregnancy

Watch how it’s done below!

At Prenatal Yoga Center, we provide yoga practices that support alignment, flexibility, and comfort for every pregnant student. Bharadvaja’s Twist with Prenatal Modification is a seated pose that gently opens the hips, provides both internal and external rotation, and creates a safe upper back twist. This modified pose helps release tension and supports relaxation while keeping the belly safe and forward-facing.

Benefits of Bharadvaja's Twist

The Bharadvaja’s Twist with Prenatal Modification offers several important benefits for pregnant people:

Hip Opening: Encourages both internal and external rotation, gently releasing tension in the hips.
Upper Back Twist: Focuses the twist on the upper back, relieving tension and improving mobility.
Psoas Release: Supports a gentle release of the psoas muscle, which can become tight during pregnancy.

Alignment Tips for Bharadvaja's Twist

To practice Bharadvaja’s Twist with Prenatal Modification safely and effectively, follow these alignment cues:

Sit with Support: Sit on the edge of a bolster or folded blanket, ensuring only your right sit bone is supported by the padding. This slight elevation helps maintain alignment.
Position the Left Leg:
- Draw your left heel next to your left hip, with the sole of your foot facing upward, creating half virasana. Keep your left knee aligned with your left hip.
Open the Right Leg: Place your right leg in Tarasana (with your knee out to the side and the foot drawn inward). Use a block under the knee for support if it does not rest comfortably on the floor.
Hand Placement:
- Place your left hand on the right side of your belly and your right hand behind you on the bolster or a block for stability.
Focus the Twist: Keep your belly facing forward while gently twisting your upper back. Avoid twisting through the lower back or abdomen.
Breathe and Repeat: Take several deep breaths, maintaining a long spine, and repeat the pose on the other side.

Modifications for Bharadvaja's Twist

Bharadvaja’s Twist with Prenatal Modification can be adjusted to suit the needs of every expecting student:

Use Props: Place a block under the leg in Tarasana if the knee doesn’t reach the floor for added support.
Gentle Upper Back Twist: Avoid deep twisting through the abdomen. Focus only on the upper back to keep the belly safe.

Adjust Seat Height: Use additional blankets or bolsters to elevate the hips and maintain alignment if needed.

Category of Pose

Type: Seated Pose
Focus Areas: Hip opening, twisting, internal and external rotation, psoas release
Modifications: Add blocks for knee support; avoid twisting the belly

The Bharadvaja’s Twist with Prenatal Modification (Bharadvajasana) is a gentle and effective pose for opening the hips, releasing the psoas, and relieving tension in the upper back. With proper alignment and modifications, pregnant students can safely enjoy the benefits of this pose throughout their pregnancy.

Join Our Prenatal Yoga Classes Today! Experience the benefits of Bharadvajasana Twist and other supportive poses in our expert-led prenatal yoga classes. Strengthen your body, stretch your spine, and prepare for a comfortable pregnancy with Prenatal Yoga Center.