Table of Contents
Asana Type
Sitting
Target Body Part
Back, chest, and core
Difficulty Level
Beginner
YCB Level
L1 - Yoga Protocol Instructor
Bhadrasana (Gracious Pose)
Bhadrasana is a basic yoga pose that is appropriate for beginners. It is an excellent asana for meditation because it is both comfortable and long-lasting. Practicing bhadrasana calms the mind and provides a sense of grounding. It also stimulates the muladhara chakra (root chakra).
How To Do Bhadrasana
Step 1
Sit on the mat. The legs fully stretched forward, toes together– pointing upwards. Keep the hands beside the body, palms resting on mat.
Step 2
Keep the neck straight and the upper body (chest) forward.
Step 3
The stomach held in normal contour. And keep the chin drawn in. Focus eyes at one point straight ahead.
Step 4
Maintain this position for 6 seconds, retaining the breath (final position).
Benefits of Bhadrasana
- Leg flexibility is improved.
- Enhances digestion
- Backbone, thighs, hips, and buttocks are all strengthened.
- Muladhara, or root chakra, is activated.
- Helps with delivery and labour during childbirth
- Improves brain power
- Focus and concentration are improved.
- It alleviates fatigue.
- It is an excellent posture for meditation because it calms the mind and reduces mental activity.
Cautions of Bhadrasana
- Unless you are dizzy or lightheaded, mountain is a generally safe pose.
- When pregnant, you may require a wider stance to feel stable.
Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.
- Ustrasana
- Ardha Ustrasana
- Janusirsashana
- Paschimottasana
- Vakrasana
- Ardha Matsyendrasana
- Gomukhasana
- Eka Pada Rajakapotasana
- Parvatasana
- Bhujangasana
- Salabhasana
- Dhanurasana
- Makarasana
- Uttanpadasana
- Ardhahalasana
- Sarvangasana
- Halasana
- Matsyasana 2
- Setubandhasana
- Chakrasana
- Pavanamuktasana
- Chakrasana
- Markatasana
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