Sit on the floor with the legs extending straight in front of you. While shifting onto the right buttock, bend the left knee and swing the left leg to the left, resting the feet on the floor at the left hip. Then bend the right leg and place it on the left groin (half lotus). Inhaling and lift and lengthen the torso, then exhale and twist the torso to the right. Keep the left buttock as close to the floor as possible. Tuck the left hand under the right knee. The right hand reach back and grabs the right foot. You can also place the right hand beside the right buttock on the floor and gently pull the left shoulder back. Either turn the head toward the right or turn it to look over the left shoulder. Hold the position and then repeat on the other side.
- This pose stretches the spine, shoulders and hips.
- It can relieve stress, lower back pain, neck pain and sciatica.
- Bharadvajasana II massages the abdominal organs and can improve digestion.
- It is used therapeutically for carpal tunnel syndrome.