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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.
- Sit on Dandasana.
- Fold both the legs and bring the feet together as the soles of the foot touch each other.
- Hold the toes with your hands, pull your legs towards your perineum, touching the floor.
- Stretch your head toward the sky, lengthening the spine and leaning the shoulders down the back.
- Inhale deeply, bringing the chest forward. Maintain this position for as long as you desire.
- Sit in Vajrasana and separate the knees as wide as possible.
- Place the heels underneath the scrotum or the sides of the vagina.
- Both heels should be kept together and back of the heels under the buttocks
- Then hold the toes to make the body steady.
- Close the eyes and keep awareness on the breath.
- Remain in this position for 4-5 deep breaths or as long as you are comfortable.
- It helps to make the legs flexible, by stretching thighs, ankles and feet.
- It strengthens the backbone, thighs, hips and buttocks.
- Improves digestion
- Develops brain power, memory, concentration
- Helps with normal child birth, delivery
- Fights fatigue
- Great posture for meditation as it calms the mind and reduces mental activity. And directs the pranic energy upwards.
- It activates the Mooladhara (root) chakra.
- If you have knee, joint pain or/and abdominal pain, do not practise this asana.
- 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.
- One of the four meditative postures.