From the classical texts of Hatha Yoga Pradipika and Gheranda Samhita is the gentle and beginner-friendly Bhadrasana (Gracious Posture). The Sanskrit translation of the pose connotes to ‘Bhadra’ means ‘Auspicious’ and ‘Asana’ means ‘Seat’.
One of the meditative yoga asanas, the Gracious pose is a sitting yoga posture that stretches the thighs, opens the hips, and lengthens the spine. Offering a variety of rewards to the sadhaks, a regular sitting in the pose immensely helps with reducing fatigue.
Learn the instructions to practice the pose, modifications, contraindications, and benefits of Gracious Pose.
1. Enter into the Gracious yoga posture in a kneeling position. Keep the knees hip-width apart and toes touching each other.
2. Gently sit back on your heels with your heels touching the outer edges of your hips.
3. Spread the knees as wide as comfortable and rest the palms on the knees.
4. Lean back so that the hips sink down to the floor.
5. Lengthen the spine, draw back the shoulders, bring the chest forward, and relax your face.
6. Breathe through the nose into the belly.
7. Hold the pose for as long as you can.
Modifications of the Gracious Pose:
1. For extra support, place a folded blanket under the legs, between the feet, and beneath the hips.
2. For a stretch in the chest, bring your hands to the back of your neck, interlock the fingers, and open the elbows.
3. After a few seconds, entities can raise the arms over the head with fingers interlaced reaching towards the sky.
4. Or you can roll forward and place the head on the ground with arms overhead.
Contraindications Related to The Pose:
1. Practitioners with serious or chronic knee and hip injury, inflammation should avoid practicing the pose.
2. If you feel any discomfort or strain in any region of the body while performing Bhadrasana, it is strongly advisable to discontinue the practice.
Giving our readers the top five health benefits of Bhadrasana that will inspire you to take up the practice.
1. Stretches the Body Parts: The legs, thighs, knees, and feet are strongly engaged in the practice of the Gracious pose that extends the muscles, ligaments, fibers in the legs, ankles, and feet. Stretching helps in keeping the muscles healthy, strong, and supple. Flexibility is important to maintain the full range of motion. Therefore, stretch in Gracious posture for protecting the mobility of body parts and safeguarding them from damage.
2. Activates the Muladhara Chakra: Gracious yoga asana is amazing for activating the Muladhara Chakra, one of the primary chakras in the body. Located between the perineum and the coccyx, it is associated with the anus. It is known to be the base of three psychic Nadis: Ida, Pingala, and Sushumna. The stimulation of the Muladhara Chakra is vital for the awakening of the Kundalini, vitality, vigor, and growth.
3. Calms the Brain: The science of yoga is well-known for its high capabilities to nurture the brain and its nerves. The Bhadrasana does the same. The act of sitting in the gracious yoga asana strengthens the parasympathetic nervous system, increases the GABA release, lowers down the cortisol production, thereby cultivating peaceful and soothing sensations in the mind. The daily practice of the pose can help you maintain composure.
4. Posture for Meditation: The ancient texts claim Bhadrasana as the pose for meditation and pranayama practices. Coming into the gracious pose for dhyana and yogic breathing practices is highly beneficial as it directs the pranic energy upwards, helps the practitioners dive deep into the sacred practices, and bestows them with spiritual benefits of the gracious pose.
5. Good for Health: The physical health benefits of Bhadrasana are diverse. It creates flexible legs, strengthens the thighs, hips, lengthens the spine, stretches the quadriceps, and promotes groundedness and inner calm.
Follow the instructions to practice the Bhadrasana (Gracious Pose) with correct alignment and coordinated breath. Savor good health and mental peace in Gracious Pose.