Bhadrasana (Gracious Pose) ?
Bhadrasana is a basic yoga pose suitable for beginners. It is a great asana for meditation as it is comfortable and can be held for extended periods of time. Practicing bhadrasana calms the mind and brings about feelings of groundedness. It also activates the muladhara (root) chakra.
To enter this asana, begin seated on a yoga mat or blanket. Bring the feet in toward one another and, if possible, touch the toes and soles of the feet together. Using the hands, grasp both feet and pull them toward the pelvis as far as is comfortable. Next, lengthen the spine and let the shoulders drop down the back. Allow the knees to fall gently toward the mat. If needed, place a bolster or yoga block under the knees for support. Engage the mula bandha by pulling up internally on the pelvic floor and perineum.
Bhadrasana may also be referred to as gracious pose in English.
Yoga for Memory | Bhadrasana, भद्रासन | Health Benefits | दिमाग तेज़ करेगा ये आसन
How to Do Bhadrasana or the Gracious Pose?
- To practice Bhadrasana or The Gracious Pose, sit with your legs outstretched on the floor or on the yoga mat.
- Kneel down while bending your lower legs backwards in such a way that they are kept together and the big toes of both the feet are crossing each other.
- To practice Bhadrasana or The Gracious Pose, gently lower your body on the lower legs in such a way that the thighs are resting on your calves.
- Keep your hands on your knees and set your gaze on a point and look forward while keeping your head and neck straight.
- Maintain your breath while practicing Bhadrasana or The Gracious Pose You should inhale and exhale deeply while sitting in this position.
- Close your eyes while breathing and focus on the eye center and try to calm your mind.
- Stay in this position for a few breaths while practicing Bhadrasana or The Gracious Pose
- Now, from this position, separate the knees as far as possible
- Make sure that while separating the knees your toes should be in contact with the floor.
- Separate the feet just enough to allow the buttocks and perineum to rest flat on the floor between the feet while practicing Bhadrasana or The Gracious Pose
- Try to separate the knees further or as far as you can while practicing Bhadrasana (Gracious Pose).
- Make sure that you do not strain while separating your knees while you are trying to get into Bhadrasana (Gracious Pose).
- Place the hands on the knees with your palms downward while practicing Bhadrasana (Gracious Pose).
- When the body is comfortable you can practice nasikagra drishti and concentrate on the nose tip.
- As the eyes become tired, close them for a short time and then resume and fix your gaze on the nose tip while practicing Bhadrasana (Gracious Pose).
- This is the final Bhadrasana (Gracious Pose).
- Beginners should try to stay in this position for 5-7 minutes or until your legs and feet start feeling discomfort
- Advanced practitioners should stay in this pose for 15-18 minutes or for as long as you can.
Health Benefits of Bhadrasana (Gracious Pose)
- Develops flexibility of legs
- Improves digestion
- Strengthens backbone, thighs, hips and buttocks
- Activates muladhara or root chakra
- Eases delivery, labour during childbirth
- Develops brain power
- Improves focus and concentration
- Combats fatigue
- Great posture for meditation as it calms the mind and reduces mental activity
- Bhadrasana is a good meditation pose for those who find it difficult to sit in more classical poses like Padmasana and Siddhasana.
- Even those suffering from varicose veins and aching leg muscles can sit in Bhadrasana.
भद्रासन का उल्लेख लंबी अवधि के लिए बैठने और ध्यान लगाने के आसन के रूप में किया गया है. इस आसन से शरीर निरोग और सुंदर रहने के कारण ही इसे भद्रासन कहा जाता हैं. भद्रासन कई प्रकार से किया जाता है. यहाँ हम आपको भद्रासन की दो विधियों के बारे में बताएंगे. यह आसन मैन की एकाग्रता को बढ़ाता है और दिमाग को तेज करता है. इसके अलावा यह मन की चंचलता को भी कम करता हैं. यह आसन पुरुषों और महिलाओं के स्नायु तंत्र और रक्त प्रवाह तंत्र को भी मजबूत करता है.