Meaning
Bhadra – “Gracious” or “Blessed”
Asana – “Pose” or “Posture”
Bhadrasana is a comfortable meditative sitting posture associated with steadiness, calmness, and the ability to sit for prolonged periods during yogic practices.
In the Hatha Yoga Pradipika, Bhadrasana is highly praised and described as the destroyer of all diseases. The text also refers to Bhadrasana as Gorakshasana.
However, the Gheranda Samhita describes Gorakshasana as a different posture, indicating variations in the naming and classification of asanas among classical Hatha Yoga texts.
Preparation for Bhadrasana
Bhadrasana can be practised in empty stomach or light stomach so that the hips, and the lower abdomen can relax comfortably.
Beginners should practise gentle hip opening, Knee mobility exercises before attempting Bhadrasana.
Avoid jerky movements while trying, holding or releasing the posture.
How to do Bhadrasana?
- Sit in Dandasana with both legs stretched straight in front of the body.
- Bend the right leg and place the right foot beside the right hip.
- Bend the left leg and place the left foot beside the left hip, assuming a Vajrasana-like position.
- Gradually separate the knees as far as comfortable while keeping the toes pointing backward and in contact with the floor.
- Separate the feet slightly so that the buttocks and perineal region can rest comfortably on the floor between the feet.
- Keep the spine, neck, and head erect in a relaxed and steady position.
- Place the hands on the knees with the palms facing downward.
- Close the eyes and breathe slowly and deeply, maintaining awareness of the breath.
- Remain in the posture comfortably for the desired duration.
Preparatory pose for Bhadrasana
Virasana (Hero pose)
Vajrasana (Thunderbolt Pose)
Baddakonasana (Butterfly Pose)
After pose for Bhadrasana/ Post-Bhadrasana Pose
After performing Bhadrasana one can perform –
Simhasana (Lion pose)
Uttana Mandukasana (Stretched-up Frog pose)
Supta Veerasana (Reclining Hero pose)
Time spent During the practise
Beginners should start by holding the pose for 30 to 60 seconds gradually increasing for 3 to 4 minutes
Advanced practitioners can stay in this posture for 15 to 20 mins.
Benefits of Bhadrasana
Improves flexibility of the hips, groins, inner thighs, knees and ankles.
Promotes an erect spine and correct sitting posture for meditation.
Supports digestion and relieves abdominal discomfort.
Reduces fatigue and enhances energy levels.
Improves concentration and mental calmness.
Facilitates Moola Bandha and pelvic floor awareness.
May help strengthen the pelvic floor muscles and support urinary continence.
Gently tones the pelvic and reproductive organs and may help relieve menstrual discomfort and pelvic tension.
Supports postnatal pelvic floor strengthening when practised appropriately.
Calms the nervous system and reduces mental restlessness.
Effects on Chakras and Energy Channels
Bhadrasana stimulates the Root (Muladhara) and Sacral (Swadhisthana) Chakras, supporting reproductive health.
It prepares the body for Kundalini awakening.
Anchors the pelvis and directs prana upward, aiding meditation and deeper yogic practices.
Anatomy Involved in Bhadrasana
- Arms: Elbows are extended or slightly relaxed, with the forearms pronated and the palms resting on the knees or thighs.
- Neck: The cervical spine remains in a neutral position.
- Spine: The thoracic and lumbar spine are maintained in an erect posture through the action of the erector spinae, multifidus, quadratus lumborum.
- Hip joints: The hips are flexed, abducted, and internally (medially) rotated.
- Knees: Deeply flexed and separated laterally.
- Ankles and feet: The ankles are plantar-flexed, with the feet positioned beside the pelvis and the toes pointing posteriorly.
- Pelvis and sacroiliac region: Provide a stable base of support and assist in maintaining an upright posture.
- Core muscles: Gentle activation of the transversus abdominis, multifidus, diaphragm, and pelvic floor muscles contributes to postural stability.
- Primary muscles lengthened: Adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus.
- The upright trunk position allows efficient diaphragmatic breathing.
Common mistake to avoid in Bhadrasana
Avoid rounding the back, keep the spine erect.
Do not drop the head or neck forward.
Relax the shoulders, avoid lifting them toward the ears.
Maintain slow, deep, natural breathing.
Avoid any strain in the knees, hips, or ankles.
Who should avoid Bhadrasnana /Precautions and Contraindications of Bhadrasana
- People with severe knee pain, knee injuries, or advanced arthritis should avoid practising Bhadrasana.
- Since Bhadrasana places the hips and knees in a sustained internally rotated and flexed position, it may aggravate existing joint conditions.
- Pregnant women, individuals with lower back discomfort, those recovering from recent pelvic or abdominal surgery, and people with limited joint mobility should practise gently, use appropriate support.
- Avoid forcing the posture or holding it for prolonged periods if discomfort or pain is present.
References
Hata Yoga Pradeepika – Swami Mukti Bhodhananda
Saharan A, Kumar A. Research-based explanation of the benefits of yoga asanas described in Hathapradipika. International Journal of Yogic, Human Movement and Sports Sciences. 2023;8(1):149–153.
Anatomy of Hatha Yoga – H. David Coulter
Gheranda Samhita
Thakare MM, Bhati KR. Study the efficacy of specific yogasanas in the management of stress urinary incontinence in women. World Journal of Pharmaceutical Research. 2018.
This article is authored by Dr Ashwini Bhat, Head of the Yoga & Physiotherapy Department at Easy Ayurveda Hospital.
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