Gracious Pose - Bhadrasana
Contents
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
Pose Detail
- Difficulty: Beginners
- By Type: Flexibility Yoga Poses, Meditation Yoga Poses
- Body Position: Seated Yoga Poses
- By Benefit: Yoga Poses For Anxiety And Panic Attack, Yoga Poses For Digestion, Yoga Poses For Sleep, Yoga Poses For Stress Relief
Step-by-Step Instructions
Step 1
Begin by sitting on the yoga mat in Dandasana Position. Fully stretch your legs forward, toes pointing upwards. Keep both hands beside your body, with palms resting on the mat.
Step 2
Draw your chin inwards, maintain a straight head and neck, and set your gaze on a fixed point in front of you.
Step 3
To practice Bhadrasana or The Gracious Pose, take slow and deep breaths, allowing your entire body to relax.
Step 4
Now, separate your knees as wide as possible and fold both legs, bringing them close to each other.
Step 5
In this position, ensure that your heels are in close proximity to the perineum.
Step 6
Make sure your toes are in contact with the floor as you separate your knees.
Step 7
If needed, you can clasp your feet to bring the heels even closer to the perineum.
Step 8
Your knees should touch the ground.
Step 9
Take slow and deep breaths, allowing your entire body to relax.
Benefits and Contraindications
Benefits
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
Contraindications
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
Variations
- Lotus Pose
- Perfect Pose
- Seated Forward Bend
Top Preparatory Pose
Top Follow-Up Pose
- Tree Pose
- Camel Pose
- Table Top Pose
- Seated Yoga Seal Pose
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