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 Name||Gracious Pose|
|Meaning||The word “Bhadra” means “auspicious” or “gracious,” while “asana” means “pose” or “seat.”|
|Base Position||Sitting on the heels|
|Body Part||Knees, ankles, thighs, abdomen|
|Category||Vajrasana Group of Asanas|
|Benefits||Bhadrasana 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.|
How to do Bhadrasana (Gracious Pose)
- Sit in vajrasana
- Separate the knees as far as possible, while keeping the toes in contact with the floor.
- Separate the feet just enough to allow the buttocks and perineum to rest flat on the floor between the feet.
- Try to separate the knees further, but do not strain.
- Place the hands on the knees, palms downward.
- 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
- Stimulates Mooladhara Chakra: This is predominantly a pose for spiritual aspirants as it has a stimulating influence on mooladhara chakra.
- Meditation Pose: Bhadrasana is an excellent meditation pose. The benefits are basically the same as for vajrasana.
- Losens the legs: Bhadrasana stretches the inner thighs and groin muscles, which can be tight from sitting for long periods of time.
- Boosts digestion: This pose stimulates the digestive organs, helping to improve digestion and reduce bloating and gas.
- Calming effect: Bhadrasana is a grounding pose that can help to calm the mind and reduce stress and anxiety.
- Stimulates the pelvic area: This pose can help to stimulate the pelvic area, which can be beneficial for women’s reproductive health.
- 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