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Difference between revisions of "Bhadrasana"
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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. | + | '''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== | |
| − | ''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. | ||
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| − | 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. | ||
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| − | |||
| − | |||
| − | |||
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# Sit on Dandasana. | # Sit on Dandasana. | ||
# Fold both the legs and bring the feet together as the soles of the foot touch each other. | # 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. | # 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. | + | # Inhale deeply, bringing the chest forward. Maintain this position for as long as you desire. |
| − | + | ==Technique 2== | |
# Sit in Vajrasana and separate the knees as wide as possible. | # Sit in Vajrasana and separate the knees as wide as possible. | ||
# Place the heels underneath the scrotum or the sides of the vagina. | # Place the heels underneath the scrotum or the sides of the vagina. | ||
| Line 21: | Line 13: | ||
# Then hold the toes to make the body steady. | # Then hold the toes to make the body steady. | ||
# Close the eyes and keep awareness on the breath. | # 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. | ||
==Benefits== | ==Benefits== | ||
| Line 29: | Line 22: | ||
#Helps with normal child birth, delivery | #Helps with normal child birth, delivery | ||
#Fights fatigue | #Fights fatigue | ||
| − | #Great posture for meditation as it calms the mind and reduces mental activity. | + | |
| + | ==Spiritual benefits== | ||
| + | #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. | ||
==Contra-indication== | ==Contra-indication== | ||
| + | *If you have knee, joint pain or/and abdominal pain, do not practise this asana. | ||
==Special Notes== | ==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 (book)|Hatha Yoga Pradipika]]. | ||
==Related Asanas== | ==Related Asanas== | ||
| + | *One of the four meditative postures. | ||
==References== | ==References== | ||
| − | *[[Hatha Yoga Pradipika (book)]] | + | *[[Hatha Yoga Pradipika (book)]] on advanced posture. |
*[http://www.yogkala.com/bhadrasana-gracious-pose-steps-health-benefits-precautions/ Steps and Benefits of Bhadrasana] | *[http://www.yogkala.com/bhadrasana-gracious-pose-steps-health-benefits-precautions/ Steps and Benefits of Bhadrasana] | ||
| + | *[https://www.yogapedia.com/definition/7385/gracious-pose Technique 2, benefits, precaution] | ||
[[Category:Yoga]] | [[Category:Yoga]] | ||
Latest revision as of 18:42, 1 November 2018
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.
Contents
Technique 1
- 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.
Technique 2
- 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.
Benefits
- 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
Spiritual benefits
- 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.
Contra-indication
- 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.
References
- Hatha Yoga Pradipika (book) on advanced posture.
- Steps and Benefits of Bhadrasana
- Technique 2, benefits, precaution
