How to do Bharadvajasana & Ardha Matsyendrasana | Intermediate Series Twists in Ashtanga Yoga

Even though these Intermediate Series twists might not seem as demanding as some of the poses after, knowing how to move into them safely allows you to effectively prepare your body for what’s to come.

In this tutorial, we’re showing you how to do BHARADVAJASANA & ARDHA MATSYENDRASANA, two seated twists that are practiced in Ashtanga’s Intermediate Series. You’ll learn the traditional vinyasa cues and Sanskrit count that bring you into the state of the asana for each pose, starting with Bharadvajasana and moving on to Ardha Matsyendrasana, as they show up in the sequence. You’ll get step-by-step directions on how to get into each pose, with tips for proper alignment in the hips, legs, and arms. We also show you some common misalignments and why they’re potentially problematic, so you know what to look for and how to access safe rotation through the spine.


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