Gracious Pose - Bhadrasana

Gracious Pose - Bhadrasana -YanvaYoga


Gracious Pose, or Bhadrasana (bha-DRAHS-uh-nuh) is a basic yoga pose suitable for beginners. It is a great asana for meditation as it is comfortable and can be held for extended periods of time. Practicing bhadrasana calms the mind and brings about feelings of groundedness

Step-by-Step Instructions

Step 1
First of all, sit on the yoga mat in Dandasana Position, legs fully stretched forward, toes pointing upwards. Keep both hands beside the body, palms resting on the mat.
Step 2
Keep the chin drawn in, set your gaze on a point, and look forward while keeping your head and neck straight.
Step 3
To practice Bhadrasana or The Gracious Pose, Take slow and deep breaths and relax the entire body.
Step 4
Now, separate the knees as far as possible and fold both legs and bring them close to each other.
Step 5
In this position, the heels touch the perineum very closely.
Step 6
Make sure that your toes should be in contact with the floor while separating the knees.
Step 7
If required, clasp the feet to bring the heels as close to the perineum.
Step 8
Knees should touch the ground.
Step 9
Take slow and deep breaths and relax the whole body.

Benefits and Contraindications


Develops flexibility of legs

Improves digestion

Strengthens backbone, hips and buttocks

Activates muladhara or root chakra

Develops brain power

Improves focus and concentration

Combats fatigue

Calms the mind and reduces mental activity


Sciatica and arthritis

Abdominal pains

Photo poses in different angles

Modifications, Props and Tips

  • Practitioners can use a folded blanket underneath their hip in the alignment to the backbone. This will assist in balancing the posture.
  • It would be difficult to hold the posture too long for practitioners with weakened back. So, it’s better to take wall support to remain in Bhadrasana.
  • People with stiffened inner thigh and hip muscles avoid overspreading of knees because it could result in strain or sprain in concerning body parts.

Frequently Asked Questions

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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.