Bhadrasana (Gracious Pose): Steps, Health Benefits & Precautions

Bhadrasana or Gracious Pose is a sitting yogasana that is good for activating Muladhara chakra. The word ‘Bhadrasana’ is formed by combination of two Sanskrit words ‘bhadra’ (meaning ‘noble’ or ‘gentle’) and asana (meaning ‘posture’ or ‘pose’).

True to its name, this asana helps you in staying beautiful and healthy. Bhadrasana is mentioned in the Hatha Yoga text ‘Hatha Yoga Pradipika’ and in ‘Gheranda Samhita’. According to these texts, this asana is a destroyer of diseases, relieves fatigue and is suitable for prolonged periods of sitting.

Here we’ll know about the step-by-step procedure of Bhadrasana, its health benefits and precautions.

How To Do Gracious Pose?

  • Place a yoga mat on an even surface and sit over it stretching your legs out.
  • Now fold both your legs and bring them close to each other such that soles of the foot touch each other.
  • Hold the toes of your feet with hands.
  • Bring your legs toward the perineum, touching the floor.
  • Make sure your spine, neck and head are straight and shoulders are relaxed.
  • Your breath should be slow and rhythmic.
  • Maintain this pose for as long as you feel comfortable.

Health Benefits Of Bhadrasana

  • 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


  • Do NOT practice this asana if you have a joint or abdominal pain.
  • Pregnant women should do this asana under the expert supervision of a yoga instructor.
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