Sage - Bharadvajasana

(Sage Pose)

This seated yoga asana is asymmetrical in the pelvis and spine, aligning and correcting posture.


Calms the brain 

Stimulates the pelvis, spine, abdomen, and bladder 

Stretches the ankles and knees 

Eases menstrual discomfort and sciatica 

Consistent practice of this pose until late into pregnancy is said to help ease childbirth.

Stretches the thighs, knees, and ankles

Strengthens the arche

Improves digestion and relieves gas

Helps relieve the symptoms of menopause

Reduces swelling of the legs during pregnancy (through second trimester)

Therapeutic for high blood pressure and asthma

This pose may be used for a gentle hip-opener, or meditative posture by facilitating relaxation and concentration.

It also helps to establish an equilibrium throughout the body/mind.


Ankle injury 

Knee injury 

Padmasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced teacher. 

Performing the Asana

Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch. 

Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly. 

Modifications & Props

If your ankles are painful in this pose, roll up a towel and place it underneath them before you sit back.

Or, easier variation of this pose is to sit sideways on a chair with the chair back to your right. Bring your knees together and your heels directly below your knees.

Complimentary Poses

Matsyendrasana - Fish Pose 
Baddha Konasana - Bound Angle Posture 
Janu Sirsasana - Half Lotus Forward Bend 
Virasana - Hero Pose