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Bhadrasana or Gracious pose is a sitting posture, and a meditative posture as it is suitable for prolonged periods of sitting. Bhadra means gracious and blessed. According to Hatha Yoga Pradipika and Gheranda Samhita, this asana is a destroyer of diseases, relieves fatigue and tones reproductive organs. This asana helps for normal child delivery. According to Swatmarama it is also known as gorakshasana, and moola bandhasana is a variation of bhadrasana, but in these positions the foot positions varies slightly.

Technique 1

  1. Sit on Dandasana.
  2. Fold both the legs and bring the feet together as the soles of the foot touch each other.
  3. Hold the toes with your hands, pull your legs towards your perineum, touching the floor.
  4. Stretch your head toward the sky, lengthening the spine and leaning the shoulders down the back.
  5. Inhale deeply, bringing the chest forward. Maintain this position for as long as you desire.

Technique 2

  1. Sit in Vajrasana and separate the knees as wide as possible.
  2. Place the heels underneath the scrotum or the sides of the vagina.
  3. Both heels should be kept together and back of the heels under the buttocks
  4. Then hold the toes to make the body steady.
  5. Close the eyes and keep awareness on the breath.
  6. Remain in this position for 4-5 deep breaths or as long as you are comfortable.


  1. It helps to make the legs flexible, by stretching thighs, ankles and feet.
  2. It strengthens the backbone, thighs, hips and buttocks.
  3. Improves digestion
  4. Develops brain power, memory, concentration
  5. Helps with normal child birth, delivery
  6. Fights fatigue

Spiritual benefits

  1. Great posture for meditation as it calms the mind and reduces mental activity. And directs the pranic energy upwards.
  2. It activates the Mooladhara (root) chakra.


  • If you have knee, joint pain or/and abdominal pain, do not practise this asana.

Special Notes

  • Pregnant Women should practice this slowly and gently with caution and as far as they feel comfortable, under expert supervision of yoga instructor.
  • While practicing advanced posture i.e. technique 2, you can place a blanket folded or a yoga brick under both legs initialy to feel comfortbale, later after more practice you can stop using them.
  • This is one of the Asanas prescribed in Hatha Yoga Pradipika.

Related Asanas

  • One of the four meditative postures.