Definition - What does Bhadrasana mean?

Bhadrasana 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. It also activates the muladhara (root) chakra.

To enter this asana, begin seated on a yoga mat or blanket. Bring the feet in toward one another and, if possible, touch the toes and soles of the feet together. Using the hands, grasp both feet and pull them toward the pelvis as far as is comfortable. Next, lengthen the spine and let the shoulders drop down the back. Allow the knees to fall gently toward the mat. If needed, place a bolster or yoga block under the knees for support. Engage the mula bandha by pulling up internally on the pelvic floor and perineum.

Bhadrasana may also be referred to as gracious pose in English.

Yogapedia explains Bhadrasana

In the "Hatha Yoga Pradipika," bhadrasana is mentioned as one of the four main postures suitable for meditation and longer periods of sitting.

The benefits of bhadrasana include:

  • Calms the mind
  • Activates the muladhara chakra
  • Activates the reproductive organs
  • Stretches ankles and knees
  • Strengthens and lengthens the spine
  • Improves and supports digestion

Blankets, blocks and folded yoga mats make great props for modified versions of this pose.

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