top of page
Search

Bhadrasana (Gracious Pose): A Complete Guide to Technique, Benefits and Safety

Bhadrasana, commonly known as the Gracious Pose or Butterfly Pose, is a key seated posture in traditional yoga. Celebrated for both its meditative and physical advantages, this pose is deeply embedded in yogic literature.


Classical manuals like the Hatha Yoga Pradipika and the Gheranda Samhita regard it as one of the four essential poses ideal for long meditation sessions.


Bhadrasana (Gracious Pose)
Bhadrasana (Gracious Pose)

🧘How to Do Bhadrasana


✅Starting Position:

Begin in Dandasana, sitting with legs extended straight in front. Keep the back upright, shoulders relaxed, and hands resting beside the hips.


✅Step-by-Step Instructions:

  1. Inhale and gently bend the knees, drawing your feet close to the pelvic area.

  2. Place the soles of your feet together, letting your knees fall outward naturally.

  3. Hold your feet or ankles with both hands, keeping the spine straight and relaxed.

  4. Gently press your knees downward for a mild stretch in the inner thighs.

  5. Maintain a steady breath and hold the pose.


✅Duration:

Beginners: 1 minute

Intermediate: 2–3 minutes

Advanced: Up to 5 minutes or as long as comfortable


✅To Release:

Take a breath in, slowly extend the legs forward, and exhale to return to the starting position.



✅Benefits of Bhadrasana


  • Improves joint mobility by increasing flexibility in hips, knees, and ankles

  • Tones the pelvic muscles, supporting reproductive health

  • Encourages proper spinal alignment and reduces back strain

  • Activates abdominal functions and supports digestion

  • Enhances blood flow in the legs, easing sciatica and varicose veins

  • Relieves menstrual discomfort and helps regulate the cycle

  • Calms the nervous system, aiding mental relaxation

  • Strengthens pelvic muscles, making it helpful for childbirth preparation

  • Awakens the Muladhara (root) chakra, grounding energy and improving balance

  • Improves concentration and mental clarity through focused breathing


✅Precautions and Contraindications

  • Avoid or modify if you have hip or knee injuries

  • Not suitable for people with severe arthritis

  • Do not perform after recent pelvic or lower back surgeries

  • Consult a healthcare provider before practising during pregnancy


✅Variations and Props

  • Place cushions or blocks under the knees for support

  • Sit against a wall for back support

  • Use a folded blanket under the hips to reduce tension


✅Role in a Yoga Sequence

Bhadrasana works well as a preparatory pose for meditation and pranayama. Its calming effects make it ideal for use at the start or end of a yoga session.


✅Conclusion

Bhadrasana is a timeless yoga posture offering physical, mental, and energetic benefits. Practising it regularly can improve flexibility, posture, inner peace, and body awareness. As always, listen to your body and consult with a qualified yoga instructor to ensure safe and effective practice.

Comments

bottom of page