Bhadrasana – The Gracious Pose

Bhadrasana or the Gracious Pose is good for activating the Mooladhara chakra. In Sanskrit ‘Bhadra’ means ‘auspicious’ and ‘asana’ means ‘pose’. Bhadrasana is mentioned in the Hatha Yoga text Hatha Yoga Pradeepika and also in the Gheranda Samhita.

Yogi Swatmarama, the author of Hatha Yoga Pradeepika mentions four main asanas for meditation. Bhadrasana is mentioned as the fourth asana suitable for prolonged periods of sitting. The Hatha Yoga Pradeepika also calls Bhadrasana the destroyer of diseases. It also says that the yogi can get rid of fatigue by sitting in this asana. Those who suffer from knee problems should avoid this asana.


How to do Bhadrasana (The Gracious Pose)?

  1. Sit on the floor with legs stretched out.
  2. Fold both the legs and bring them close to each other. The souls of the feet must touch each other.
  3. Use the hands to hold the toes of the feet. Pull the legs towards the perineum. The legs should rest on the ground, touching the floor. This will require a good amount of flexibility in the beginning.
  4. Keep the spine straight and relax the trunk especially the shoulders.
  5. Maintain this final pose for as long as comfortable. The breathing can be slow and rhythmic. For physical benefits, practice the final pose with awareness of breath at the nose tip. For spiritual benefit one may also practice awareness of the Mooladhara chakra.


Benefits of Bhadrasana (The Gracious Pose)

  1. Bhadrasana activates the root chakra or the Mooladhara chakra.
  2. It strengthens the thighs, hips and buttocks.
  3. It is good for developing flexibility of the legs.
  4. Bhadrasana is an excellent posture for meditation. The posture directs the pranic energy upwards. It also calms the brain and reduces mental activity.
  5. It is mainly practiced for its spiritual benefits as it is one of the four main asanas mentioned in classical texts for practice of dhyana.