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Bhadrāsana (भद्रासन)
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Bhadrāsana (भद्रासन)

Yoga Practice Name

Bhadrāsana (भद्रासन)

English Name

Gracious Pose or Auspicious Pose

Description and Steps

Description:

Bhadrāsana is a traditional meditative posture where the soles of the feet are joined together and the knees are pressed toward the floor. It is known for its grounding and calming effects, and is often used for prolonged sitting, breathing practices, or meditation.

Steps to Practice:

  1. Starting Position:
    Sit on the floor with legs stretched straight in front (Dandasana).
  2. Bend the Knees:
    Bring the soles of your feet together and draw them close to the perineum. Hold your feet with both hands.
  3. Adjust the Heels:
    Try to touch the heels to the perineum or as close as comfortable.
  4. Position the Knees:
    Let the knees fall gently to the floor on either side. Avoid forcing them down.
  5. Spine Alignment:
    Keep your back straight, chest open, and shoulders relaxed.
  6. Hand Position:
    You can either hold the feet or place your hands on your knees in Chin or Jnana Mudra.
  7. Breathing:
    Breathe slowly and deeply, maintaining the posture with stillness and awareness.
  8. Duration:
    Hold the pose for a few minutes or as long as comfortable.
General Benefits
  • Improves Hip Flexibility: Opens and stretches the inner thighs, groins, and hips.
  • Strengthens Pelvic Region: Tones the pelvic floor muscles and supports reproductive health.
  • Enhances Digestion: Stimulates abdominal organs and improves digestion.
  • Supports Meditative Practices: Provides a stable base for pranayama, dhyana, and long meditative sittings.
  • Promotes Calmness: Helps calm the nervous system and reduce stress and anxiety.
  • Beneficial for Women: Can help regulate menstrual cycles and ease menstrual discomfort.
  • Improves Posture: Encourages an upright spine and body awareness.
Cautions-Limitations-Contraindications
  • Knee Injuries: Avoid if you have recent or chronic knee injuries or pain.
  • Severe Hip or Groin Issues: People with acute hip, groin, or pelvic discomfort should practice under guidance or avoid.
  • Sciatica: Those with sciatic nerve pain may experience discomfort and should proceed with caution.
  • Pregnancy: Can be practiced gently during early pregnancy but only with proper guidance.
  • Stiff Joints: People with very tight hips or limited mobility should avoid forcing the knees down; use props for support.
  • Recent Surgery: Avoid if you've had recent surgery involving the lower back, hips, knees, or pelvic region.
Complimentary Practice
  1. Butterfly Pose (Titali Asana) – Improves hip and inner thigh flexibility, preparing the body for Bhadrāsana.
  2. Malasana (Garland Pose) – Opens hips and groin area; improves pelvic mobility.
  3. Vajrasana (Thunderbolt Pose) – Aids digestion and strengthens the lower back and pelvic floor.
  4. Anulom Vilom Pranayama – Balances breath and calms the nervous system; ideal while seated in Bhadrāsana.
  5. Shavasana (Corpse Pose) – Helps relax the body after long sitting or meditative postures.
Similar Practices

1.Baddha Konasana, 2,Siddhasana, 3.Padmasana, 4.Vajrasana, 5.Sukhasana

Practice Keynotes
  1. Ideal for Meditation: A steady and comfortable seated posture suited for pranayama and Dhyana (meditation).
  2. Supports Hip Opening: Gently stretches inner thighs and improves pelvic flexibility.
  3. Spine Alignment is Key: Maintain a straight spine for maximum benefit and comfort.
  4. Use Props if Needed: A cushion or folded blanket can be placed under the hips for support.
  5. Practice on an Empty Stomach: Best done on an empty stomach or after light meals.
  6. Gradually Increase Duration: Start with a few minutes and increase as flexibility improves.
  7. Avoid if You Have Knee or Hip Injuries: Modify or skip if there's discomfort in joints.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra

GS: 2.9-10, 11 / HYP: 1.53. 54