Bhadrasana Steps and Benefits

Yogi Swatmarama describes Bhadrasana as one of many 4 most important Asanas that may be performed for prolonged meditation. Ancient Indian Yoga texts such as the Hatha Yoga Pradipika and the Gheranda Samhita point out this asana.

Bhadrasana is a Sanskrit word, comprised of two words = Bhadra+Asana

Bhadra = Gracious or Auspicious

Asana = Posture or comfortable seat

Thus in English, it is known as Gracious Pose.

Bhadrasana is considered as the 4th Asana applicable for prolonged intervals of sitting. It says that a yogi can get away from fatigue by sitting on this Asana. [1]

Now, grab your yoga mat and be ready to perform it with me. Bhadrasana is a great posture for lengthy hours of meditation and reduces psychological exercise.

How to do Bhadrasana/Gracious pose?

Bhadrasana procedure
  • Sit on the mat. The legs fully stretched forward, toes together– pointing upwards.
  • Keep the palms beside the body, palms resting on the mat.
  • Keep the neck straight and the upper body (chest) forward. 
  • The abdomen was held in regular contour. And keep the chin drawn in and then focus eyes at one level straight forward.
  • Inhaling, in 3 seconds, draw each of the legs near the body.
  • Now, keeping the legs in touch with the ground, with the knees bent outward and the soles of the toes together. 
  • Bring the toes, with the toes pointing outward, near the generative organ, the heels touching the perineum very intently. If required, clasp the toes to carry the heels as near the body as potential.
  • Once this place is secured, place the palms on the respective knees urgent them down. Keep the upper body and the neck erect. 
  • Maintain this place for six seconds, retaining the breath (final position).
  • Return to beginning place: Exhaling, in 3 seconds, return to the beginning place, by slowly stretching the legs.

Recommended observe:

  • Practice 3 – 4 rounds/session, with a pause in between rounds. Beginners can attempt to keep in Bhadrasana for 1 minute. If your legs feel numb or begin feeling discomforts gently release the posture.
  • Static pose: Attain the final position and keep it for two minutes, as per a particular person’s comfort– respiration must be regular–gradual, and rhythmic.
  • Advanced practitioners can attempt to keep on this pose for so long as they possibly can

Benefits of Bhadrasana/Gracious pose:

Bhadrasana benefits
  • Helps to loosen the joints by flexing and stretching the tendons. The muscle groups of the pelvis, knees, and ankles develop into extra supple.
  • Aids excessive stretching of each the superficial and deep muscle groups of the inner side of the thigh. It also benefits inside of the pelvis, groin, and reproductive organs
  • Bhadrasana reacts favorably on the muscle groups and ligaments of the urogenital area. Also, facilitates provide of contemporary oxygenated blood to the groin area.
  • Relieves pressure within the sacral and coccygeal areas of the backbone.
  • Practice carefully and it offers a reduction in instances of sciatic, varicose vein, and menstrual issues.
  • Improves posture and focus–thoughts stay centered and relaxed. A great posture for lengthy hours of meditation and reduces psychological exercise.
  • It improves the well being of the prostate, kidneys, and the urinary tract
  • It also can ease supply and labor throughout childbirth
  • Bhadrasana is efficient for many who find it hard to sit down in classical postures like Padmasana and Vajrasana.
  • Bhadrasana prompts the foundation chakra or the Mooladhara chakra.
  • It strengthens the thighs, hips, and buttocks.
  • It is nice for creating flexibility of the legs.
  • Bhadrasana is principally practiced for its spiritual advantages because it is likely one of the 4 most important asanas talked about in classical texts for observation of dhyana. [2]
  • Useful in resolving respiratory issues like asthma
  • Boosts functioning of the thyroid gland

Precautions and Contraindications of Bhadrasana

Bhadrasana precautions
  • Do not observe Bhadrasana in case you have any type of knee or hip accidents
  • Start working towards this asana mildly after which increase repetitions regularly as per your total capability
  • While Bhadrasana is contraindicated for folks having Sciatica when practiced on a moderate basis it may well assist in relieving sciatic ache.
  • People affected by arthritis should refrain from doing this asana as it would extreme situation of lengthening sitting in Bhadrasana.
  • Practitioners with stiffened lower body particularly newcomers go along with ease and keep away from straining as if the hip joint will not be versatile as required.
  • People having slipped disc downside must observe Bhadrasana very carefully
  • People with tenderness, misalignment, swelling, and ache ought to keep away from working towards this asana as it would worsen the situation. [3]


Bhadrasana is a great asana for prolonged sitting. Since you find it hard to sit in classical yoga poses like Padmasana and Vajrasana, this pose is definitely made for you.

It improves posture, relaxes the mind and body, stretches the muscles, improves digestion, and much more. The list of its benefits keeps ongoing.

Bhadrasana is not a hard pose to do, even if you are a beginner you can do it easily. Few things you need are – focus, willingness, and you must know your limitation. Don’t force your body too much to fit in the pose.

With regular practice, you will master this pose soon.

Are you going to add Bhadrasana to your regime? Comment down below.


This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.

Leave a Comment

Your email address will not be published. Required fields are marked *