145
edits
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+spiritual benefit, contra indication & ref
# 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.
# The crown of the Stretch your head reaches toward the sky, lengthening the spine and dropping leaning the shoulders down the back. # Inhale deeply, bringing the chest forward. Maintain this position for as long as you desire.
===Technique 2===
# 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==
#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.
==Related Asanas==
One of the four meditative postures.
==References==
*[[Hatha Yoga Pradipika (book)]] published by YPT, Mungeron advanced posture.
*[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]]
