BHADRASANA
Method of Practice: Bhadrasana (Gracious Pose)
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01
Sit comfortably on a yoga mat or a firm bed. -
02
Bend your knees and bring the soles of both feet together. -
03
Hold your feet with both hands and draw them as close to the Mooladhara (groin/perineal region) as comfortably possible. -
04
Hold your feet firmly with your hands, keep your spine perfectly erect, and gently press your knees toward the floor. Breathe normally throughout the practice. -
05
Remain in this posture for a comfortable duration, then slowly return to the starting position. -
06
Repeat 3–5 times.
Benefits of Bhadrasana (Gracious Pose)
- Improves blood circulation in the pelvic region.
- Promotes the health of the reproductive organs.
- Increases the flexibility and strength of the hips, thighs, and knee joints.
- Improves digestion.
- Helps relieve stress and anxiety.
Particularly Beneficial / Supportive Practice For
- Particularly beneficial for irregular menstruation and other menstrual disorders, improving blood circulation to the reproductive organs, correcting hormonal imbalances, supporting reproductive health, managing Polycystic Ovary Syndrome (PCOS), and relieving constipation, acidity, and gas.
- Also helpful for frequent urination or urinary leakage, mental stress and anxiety, mild pain in the ankles, knees, and hips, varicose veins, and mild back pain or stiffness.
- Helps improve the body’s ability to cope with labor pain and supports normal vaginal delivery.
Contraindications / Precautions
- Note: If you have sciatica, severe arthritis, or disorders affecting the lower back, hips, or knees, practice this pose only under the guidance of a qualified physician or yoga expert.
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