Bhadrasana is considered a gateway to yogic steadiness in ancient texts. The Haṭha Yoga Pradīpikā places it among the four essential meditative postures for serious practitioners.
It stabilizes the pelvis, stimulates Apāna Vāyu, and aids in energy containment, laying the foundation for deep breathwork and stillness.
Practically, it improves hip openness, tones pelvic floor muscles, and can ease reproductive and digestive issues. From an Ayurvedic perspective, it grounds Vāta, soothes Pitta, and enhances circulation in the lower abdominal region.
🔹 Name & Meaning
Sanskrit: भद्रासन (Bhadrasana)
Meaning: “Gracious” or “Auspicious Pose.”
Also known historically as Gorakṣha Asana (Gorakṣa’s Pose)
Attributed to the siddha/yogi Gorakṣanātha
Its name signifies a stable and uplifting posture ideal for meditation.
📜 Scriptural References
Haṭha Yoga Pradīpikā (Chapter 1, Verses 53-54)
Verse 1.53 ghulphau ca vṛṣhṇaṇasyaādhaḥ sīvanyāḥ pārśvayoḥ kṣhipte |
Place the heels below the genitals, each on its own side. Firmly hold both feet with your hands and remain motionless. This is Bhadrasana, the destroyer of all diseases.
Praises it as therapeutically potent
Simple description aligns with modern “bound angle” or “cobbler” pose
Gheraṇḍa Saṁhitā (Chapter 2, Verses 17–18)
Place the soles of the feet together and grasp them with both hands. Sit steadily. This is Bhadrasana, the favorite of yogis.
Emphasizes hand placement, soles joined, stillness of body
Highlights it as a yogi’s preferred seat due to stability
🧭 Step-by-Step Instructions
Sit down on the floor with both legs stretched straight in front of you. Keep your spine upright like a tall tree, and rest your hands beside your hips.
Bend your left leg first.
Gently pull your left foot inward,
Bring the heel in toward the center of your body.
Ideally, the heel should rest under your perineum (the area between the anus and genitals),
👉 But if you feel any strain, tightness, or awkward pressure, place your heel as close as comfortably possible to that area — even just inside the groin is okay for beginners.
Let your left knee fall outward, toward the floor, naturally.
Now bend your right leg and repeat:
Bring your right foot in,
Try to place the right heel right next to the left heel,
Again, under the perineum if possible,
👉 But if it feels tight or forced, just bring it in close and symmetric, letting comfort guide you.
Let your right knee also relax outward toward the floor.
At this point, your feet are close together, soles turned slightly upward, and your knees are spread wide apart. Your legs should look like a broad diamond or butterfly shape when seen from above.
Your body weight should rest evenly on your sitting bones.
👉 If your knees are very high off the floor or your back is rounding, sit on a small cushion or folded blanket.
Use your hands to hold your ankles or feet gently, without pulling.
Straighten your spine again.
Roll your shoulders gently back,
Keep your neck soft,
Gaze forward or softly close your eyes.
Breathe slowly and naturally through your nose.
You don’t need to control the breath yet — just notice it.
Let your belly expand and soften with each inhale.
Stay as still as possible. Try to hold the pose for 1–2 minutes, increasing duration gradually as your flexibility improves.
To release the pose, gently lift your knees, stretch your legs forward, and shake them out lightly to relax.
🔸 Tip: Don’t force knees down; allow gravity and breath to soften hips.
Poses Recommended Before Practice:
Preparatory Poses:
Mālāsana (garland pose): Opens the inner groin and ankles.
Sukhāsana: Loosens hips gently before pulling feet toward the perineum.
Gentle hip circles while seated to lubricate hip joints.
Breathwork:
Śītalī or Śītkārī Prāṇāyāma: Cooling and calming; promotes inward focus suitable for mudrās or bandhas that may follow this pose.
🌿 Benefits
📜 Textual Benefits
Gheraṇḍa Saṁhitā Verse 2.13
Bhadrasanaṁ tu tat proktaṁ sarva-roga-nivāraṇam | Garbhādhāna-karaṁ caiva jānubheda-vināśanam ||
This is known as Bhadrasana. It destroys all diseases, aids in conception (fertility), and removes knee pain.
He who masters Bhadrasana achieves success and nothing else is required. Therefore, one should practice Bhadrasana with full effort.
These verses highlight Bhadrasana’s reputed ability to:
Eliminate various ailments
Support reproductive health
Promote mastery over the body and senses
💡 Interpreted & Practical Benefits
✅ Improves hip and inner thigh flexibility Gently opens the groin and inner thigh muscles, making it useful for beginners with tight hips.
✅ Enhances pelvic circulation The pressure and openness in the pelvic region may stimulate blood flow, supporting reproductive organ health in both men and women.
✅ Helps with menstrual discomfort Its grounding and pelvic-opening nature may provide gentle relief from cramps or irregular cycles.
✅ Promotes a calm, meditative state When the spine is upright and breath steady, it prepares the mind for meditation and breathwork.
✅ Relieves knee tension Although challenging for some, regular practice with props can reduce stiffness around the knees over time.
✅ Aids digestion (when practiced after meals with support) Mild compression and stillness can assist agni (digestive fire) and regulate bowel movement.
✅ Balances (downward energy flow) Helpful for elimination, reproductive vitality, and grounding excess Vāta.
⚠️ Contraindications & Cautions
Avoid or modify if:
Recent groin or knee injuries
Severe sciatica without knee support
Pelvic organs prolapse (consult expert)
Modifications:
Sit on a folded blanket for spinal alignment
Place blocks under knees to avoid joint strain
Use strap around feet to reduce hand fatigue
🌬️ Best Suited Breath Practices
Breathwork
Why It Fits
Ujjāyī Prāṇāyāma
Expands breath depth while grounding the spine
Nāḍī Śodhana
Balances vāyu flow when seated stably
Mūla Bandha with gentle Kumbhaka
The heel contact supports energy containment
🌿 Ayurvedic View
➤ Impact on Doṣas:
Doṣa
Effect
↓↓
Strong grounding and pelvic stimulation
↓
Calm breath + pelvic cooling
↔
Neutral unless held passively for too long
➤ Srotas Influenced:
Apānavaha Srotas – excretory and reproductive
Manovaha Srotas – mental grounding
Prāṇavaha Srotas – supports steady breathing
🧘♂️ Variations & Related Poses
Variation
Purpose
Supta Bhadrasana (lying down)
Deep pelvic release in restorative yoga
Supported Bhadrasana
Beginner-friendly, using props
Active Bhadrasana (flapping knees)
Sometimes confused with dynamic "butterfly"; this is not the classical Bhadrasana
📚 Summary Table
Aspect
Details
Name
Bhadrasana (भद्रासन) — “Gracious/Auspicious Pose”
Posture Type
Seated, meditative
Symbolism
Stability in the pelvic base; auspicious grounding
DISCLAIMER: The contents of this website are purely informative and educational and should not be considered medical advice. Please consult with a certified healthcare professional for advice.