Bhadrasana

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.

There are few variations of this Asana, but mostly two. One is easy and another quite difficult.

Procedure

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. The crown of the head reaches toward the sky, lengthening the spine and dropping the shoulders down the back.
5. Inhale deeply, bringing the chest forward.

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.

Benefits

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
7. Great posture for meditation as it calms the mind and reduces mental activity.

References

• Hatha Yoga Pradipika (book) published by YPT, Munger.
• Steps and Benefits of Bhadrasana