A Complete Guide to Bhadrasana. Intro, Benefits & Steps to Perform

If you are thinking of starting your yoga journey, then Bhadrasana is the perfect pose to begin with. Bhadrasana is a simple pose that helps in meditation. Bhadrasana yoga is easy to hold and can be done for a long time. Bhadrasana practice brings feelings of calmness and mental clarity. Additionally, it stimulates the Muladhara (root) chakra.

This asana can be done easily in a normal sitting position without requiring any advanced modifications. As a result, beginners can enthusiastically practice Bhadrasana Pose. The gracious pose is cited in the Hatha Yoga text, Gheranda Samhita, and also mentioned in the Hatha Yoga Pradeepika.

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Meaning and Derivation

Bhadrasana is a Sanskrit word derived from two words, “Bhadra”, which means “Auspicious”, and “Asana”, which means “Pose”. In English, Bhadrasana yoga is known as Auspicious Pose or the Gracious Pose. As the name says, the Gracious pose helps you stay beautiful and vigorous. It will soothe your mind and body.

How to do Bhadrasana Yoga

Before we begin with how to do Bhadrasana yoga, let’s know some preparatory poses that will help you perform better.

Preparatory Poses

  • Veerasana- Hero Pose
  • Vajrasana- Thunderbolt Pose
  • Vriksasana- Tree Pose
  • Supta Padangusthasana- Reclining Hand-to-big-toe Pose

Once you are done with preparatory poses, you are ready to perform Bhadrasana yoga. These are the steps you need to follow to perform the Gracious pose:

  • Sit on the yoga mat or the floor by stretching your legs out.
  • You should remember your arms should be beside your buttocks, and this posture is similar to Dhanuasana.
  • Now fold your left and right leg slowly at the knees, joining both the soles of your feet.
  • Holding the legs at their ankles with your hands, slowly move them toward you until they reach under.
  • This is a very good posture for the lumbar region of your lower back. It keeps your spine healthy while returning. You can return to the original position, loosen up your legs, and relax.
  • The perineum knees should remain on the ground. The body should be erect, and the eyes should be in front. Remember that a stretch is felt under the thighs to your hips and the pelvic area when practising this posture. Therefore, practice it carefully.
  • Try to hold the pose for as long as possible.

As your flexibility increases, you can move into deeper positions. When coming out of the pose, slowly loosen up your legs and come back to the original position.

You can practice this pose anytime. Early morning is the best time to do it as your body will be more relaxed.

Variations of Bhadrasana Yoga

Once you get perfection in doing Bhadrasana Yoga, you can try other variations. Auspicious pose has two variations:

Gorakshasana Pose

 This pose differs slightly from Bhadrasana; only the feet’ position is changed.

  • Commence with Dandasana pose. Now, bring the feet inward and bring their soles together so that they touch each other.
  • After holding the feet in place, lift the heels off the ground, bend the toes, and keep the sole balls in contact with the floor.
  • Place your palms on the opposite heel now. Maintain your posture while closing your eyes.

Mool Bandh Asana

The advanced version of Bhadrasana yoga is Mool Bandha asana.

  • Again start with Dandasana. After that, perform Gaurakshasana by bringing the soles of your feet together and inward.
  • Now, try sitting while keeping your legs together. Your toes should be pointing out in front of the body, your sides of the feet pressing the perineum or vagina, and your heels pressing the anus.
  • Sit in this posture while keeping your eyes closed. Beginners should avoid this asana. This variation requires a flexible ankle.

Benefits of Bhadrasana Yoga

You can experience numerous benefits of Bhadrasana if you perform it regularly; these includes:

  • Men experience a Mula bandha from practising Bhadrasana, which stretches the pelvic floor muscles. This helps with spermatorrhea, also known as excessive, uncontrollable ejaculation, prevents inguinal hernia, and regulates testosterone secretion.
  • It is possible to practice Bhadrasana yoga with wall support during the second trimester of pregnancy. This may benefit in lengthening and strengthening the pelvic floor, which could support a smooth and easy delivery.
  • Disorders of the menstrual cycle, such as dysmenorrhea, cramps, severe pain, and so on, may cause mental and physical imbalances. In the uterine region, fresh oxygen-rich blood is rushed during Bhadrasana, resulting in relief and resolution of problematic issues.
  • The regular practice of Bhdrasana alters the blood and nervous system in certain ways. This calms the mind, increases feelings of happiness, and raises serotonin levels. Serotonin boosts mood by crossing the blood-brain barrier. As a result, get over your anxiety and stress.
  • Bhadrasana, with moola bandha, transmits the body energy to the perineum, which is the house for the Mooldhara chakra. Therefore, the Root chakra is activated through appropriate and consistent practice, including deep breathing.
  • The lower body, including the abdominal area, receives more blood through this asana. The digestive system is also relaxed when the back is raised. This simultaneous assistance improves digestion and also aids in piles.
  • It helps loosen the inner thigh and buttock muscles and makes joints like the knee, ankle, sacrum, and hip more mobile. It also helps to open the muscles of the hip abductor.
  • It allows the lungs to expand fully in a still posture. This makes things work well and fixes problems.
  • The hypothalamus gland is stimulated by increased blood flow to the brain, activating other body glands through a chemical messenger known as a hormone.

Precautions for Bhadrasana Yoga

  • Bhadrasana pose should be avoided in case of any knee or hip injuries.
  • Anyone suffering from sciatica should not perform this asana.
  • If you are in your third-semester pregnancy, you should take your doctor’s advice before performing the gracious pose.
  • Starts performing this pose slowly; after you practice for a few weeks or months, increase the timing according to your efficiency.
  • Anyone with a slipped disc should shun or take a doctor’s advice before trying it.

If you are still thinking about initiating your yoga journey, you should start with Bhadrasana yoga. This simple asana will help you in meditation, and you will notice a change in your body posture. Change for betterment, of course. It will bring a sense of calmness and is highly beneficial for the lower body. So, start practising by setting aside a few minutes daily, and soon you will start noticing the changes.

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