I am sorry that I don’t know who Bharadvaja is, but if you only do one twist, his twist is the one to do. Think of your spine as a maypole. Raise it ever higher on each inhale, and twist the rest of you around it on each exhale. And keep that maypole completely vertical!

bah-rah-duh-vah-jah-sah-nah

Bharadvaja’s Twist