Bhadrasana (Gracious Pose)

World Yoga Forum » Yoga Poses » Bhadrasana
Bhadrasana (Gracious Pose)
Bhadrasana (Gracious Pose)

Bhadrasana is a Sanskrit term used in yoga practice that refers to a seated pose or asana. It is also known as the Auspicious Pose or the Gracious Pose. Bhadrasana is often used as a preparatory pose for meditation, as it helps to ground and center the body and mind.


English NameGracious Pose
Sanskrit NameBhadrasana
MeaningThe word “Bhadra” means “auspicious” or “gracious,” while “asana” means “pose” or “seat.”
Base PositionSitting on the heels
Duration5-10 minutes
Body PartKnees, ankles, thighs, abdomen
CategoryVajrasana Group of Asanas
BenefitsBhadrasana helps stimulate the pelvic area, improves digestion, and calms the mind. It’s slightly more strenuous than Vajrasana & helps losen up the legs. It’s an excellent pose for meditation. It is also said to stimulate the Mooladhara Chakra.
Overview of Bhadrasana

How to do Bhadrasana (Gracious Pose)

  1. Sit in vajrasana
  2. Separate the knees as far as possible, while keeping the toes in contact with the floor.
  3. Separate the feet just enough to allow the buttocks and perineum to rest flat on the floor between the feet.
  4. Try to separate the knees further, but do not strain.
  5. Place the hands on the knees, palms downward.
  6. When the body is comfortable, practise nasikagra drishti, concentration on the nosetip. As the eyes become tired, close them for a short time and then resume nosetip gazing.

Breathing pattern while doing Bhadrasana: Slow and rhythmic with awareness of the breath at the nose tip. A few minutes daily is sufficient to loosen up the legs. If any strain is experienced, stop the asana.

Benefits of doing Bhadrasana – Gracious Pose In Yoga

  1. Stimulates Mooladhara Chakra: This is predominantly a pose for spiritual aspirants as it has a stimulating influence on mooladhara chakra.
  2. Meditation Pose: Bhadrasana is an excellent meditation pose. The benefits are basically the same as for vajrasana.
  3. Losens the legs: Bhadrasana stretches the inner thighs and groin muscles, which can be tight from sitting for long periods of time.
  4. Boosts digestion: This pose stimulates the digestive organs, helping to improve digestion and reduce bloating and gas.
  5. Calming effect: Bhadrasana is a grounding pose that can help to calm the mind and reduce stress and anxiety.
  6. Stimulates the pelvic area: This pose can help to stimulate the pelvic area, which can be beneficial for women’s reproductive health.
  7. Improves posture: Practicing Bhadrasana can help to improve posture by strengthening the muscles of the back and core.

Practice note: If necessary, a folded blanket may be placed under the buttocks. Whether a blanket is used or not, it is important that the buttocks rest firmly on the ground in order to stimulate mooladhara chakra