Asana: Pose
Bhadrasana at a Glance
Bhadrasana is also known as Bound Angle Pose, butterfly pose and cobblers pose. Bhadrasana is mentioned as the fourth asana suitable for extended periods of sitting. The Hatha Yoga Pradipika also calls Bhadrasana the destroyer of diseases. It also says that the yogi can get rid of fatigue by sitting in this asana.
Benefits:
- This Gracious pose stimulates the root chakra.
- It helps to strengthen and improve the flexibility of your hips (hip opening), thighs, buttocks, and knees.
- This is also a good posture for Meditation.
- It helps to relieve the stress and anxiety and calms your mind.
Who can do it?
Bhadrasana is the beginner level asana, so anyone from kids to senior citizens can do this asana. People who want to increase their legs’ flexibility can do this asana regularly.People with tension in their hips and thighs can try this asana. It can also be used as a meditative pose.
Who should not do it?
People with severe knee pain should avoid doing it. Anyone with recent abdomen surgery should avoid doing it. People with hip, knee, and ankle issues or any injury should avoid doing it.
How to Do the Bhadrasana?
Follow the Step-by-Step Instructions
This is one of the 4 main yoga Asanas (yoga poses) that can be done for prolonged meditation, as described by Yogi Swatmarama. Before doing the Preparatory poses like the Virasana or Vajrasana and some warm-up and stretches to the particular part of the body.
- Start by sitting in the Dandasana, spine straight, you should be seated on the sitting bones firmly, palms resting on the mat.
- Now gradually bend the knees of, both the legs and join both the soles of the feet, with the help of your hands.
- Catch hold of both your toes (interlace your fingers around your toes) with the help of both your palms and fingers, and bring your heels toward your groin as much as possible and activate your hip muscles.
- Inhale deeply, and now, with an exhale, try to bring both your knees, gently and slowly, to the mat and try to touch, if possible, in a gentle manner (no forcing).
- In this position, keep your arms relaxed, don’t shrug your shoulder, and keep it away from the ears. Your spine should be straightened- lengthening your upper body and tucking your chin to your neck.
- Now, imagine a butterfly and the wings, so your legs are the wings, and start flapping them by bringing both your knees up and down.
- You can feel the warmth in your thigh area, gently stop the movement while breathing, exhale, and gradually bring your knees down to the floor.
- Stay in this final position within your capacity and you can close your eyes if you want to.
- You can also meditate in this pose by holding your feet firmly with your fingers and concentrating between your eyebrows with closed eyes.
- When you release, inhale and release your feet, bring your legs forward and come back to the starting position, straighten them and shake them, and relax for a while, still breathing slowly and feeling the stretch and the relaxation.
- Advanced practitioners can try to stay in this pose for as long as they can.
What are the Benefits of the Bhadrasana?
- Bhadrasana Stimulates and activates the Mooladhara chakra.
- This is a good pose for meditation as it directs the Pranic energy upward.
- This asana is mainly practiced for spiritual benefits, and this is one of the four asanas from the classic texts of Dhyana practice.
- It helps to stretch your groin areas, inner thighs, and knees.
- It also strengthens your pelvic floor muscles and hip flexors.
- It opens up your chest, increases the lung capacity, and lengthens your spine.
- The breath awareness in this pose helps to improve your focus and concentration.
- Regular practice of this pose will help to improve and maintain your body posture.
- Even those suffering from varicose veins and aching leg muscles can sit in Bhadrasana (consult your doctor for the safer side).
- This pose helps to increase blood circulation to the pelvic area.
- Great posture for long hours of meditation and reduces mental activity.
Health Conditions that Might Benefit from Bhadrasana
- Practicing Bhadrasana (cobbler’s pose) regularly can help to maintain cardiovascular health.
- Bringing this into your daily routine can help to reduce the fat deposited within the adipose tissue.
- It helps calm your nervous system and helps your body and mind to be calm.
- Regular practice can help women with SUI (Stress Urinary Incontinence) symptoms and strengthen the abdominal muscles and the pelvic floor.
- It can also help to improve your digestion process and also your reproductive organs.
- During menopause, practicing it can help with tiredness and exhaustion and give you better sleep.
Safety and Precautions
- People with severe arthritis should avoid or consult their healthcare professional.
- Individuals with sciatica pain should also avoid this asana.
- Hold it for a few breaths initially and then increase gradually.
- People with stiff legs or hips should be easy on their body and do it gradually.
- For any health concern, just consult your doctor and only do it under the guidance of the yoga teacher.
Common Mistakes
- Warmups and stretches are very important before doing the Bhadrasana pose.
- Don’t hunch your back while in the pose.
- Avoid pushing your knees to the floor.
- Keep a check on the alignment principles for The Bhadrasana pose.
- Take the help of props or modify a version if your body doesn’t support you for the fuller version.
Tips for Bhadrasana
- Sit on a yoga mat or a soft carpet.
- Sit with extended legs when you start the pose and your shoulders relaxed.
- Coordinate your breath with the movement.
- Bring your knees down as per your physical limitations.
- Keep a firm grip on your feet.
- While you flap your knees, concentrate on the breath.
- Close your eyes if you want to meditate and concentrate in the middle of your eyebrows.
The Physical Alignment Principles of Bhadrasana
- Start sitting straight, legs stretched, without rounding your back.
- Bend from your knees and bring both your soles of feet touching each other.
- Catch hold of the toes firmly with both your fingers.
- The heel should be near the perineum.
- Knees pointing outward.
- Try touching your knees to the floor if your physical body allows you to.
- Keep your spine elongated and neck straight.
- Flap your thighs or keep it still in a meditative pose.
- Close your eyes to feel the calmness.
- Breathe evenly and throughout the pose.
- Release with ease to avoid any sprain from The Bhadrasana pose.
- Come back to the Dandasana and shake your legs to relax.
Bhadrasana and Breath
- Starting with the Dandasana, breathe deeply to ease in. Continue to form the pose while keeping your breath, coordinating the movement of the pose.
- Inhale deeply, bend your legs, bring your soles together, and exhale. Breathe in and start flapping your thighs. Bring your thighs to stillness and inhale, and while you exhale, try to bring your knees to the mat. Try touching it if possible, or make it gradually with your breath.
- Be in this state, close your eyes, inhale, and straighten your spine. Keep breathing gently while you release, exhale, and release with the feel of calmness and energized.
Bhadrasana and Variations
- Place a folded blanket under your hips or knees to support The Bhadrasana pose.
- You can also sit on the cushion for support.
- You can initially take the wall support for comfort when you start this practice.
- The advanced variation is Moola Bandha asana.
- You can also do a half-butterfly pose.
- Supta Baddha Konasana is also a variation, you lie on the back and bend the knee, soles touching each other.
The Bottom Line
Bhadrasana, or Gracious Pose, is a beautiful meditative pose with many benefits when practiced regularly. Beginner friendly poses can be modified according to your body limitation. Consult a doctor if you have any health issues. Bhadrasana is a great hip opener that will stretch the thighs and groin, add flexibility to the knees and reduce waist fat. Good for people who are fatigued as it will reduce stress and anxiety, calm the body and mind and give a sense of fulfillment.
Take Your Practice to Next Level
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