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How to do Bhadrasana (Gracious Pose) postures?
Bhadrasana, also known as the Gracious Pose, is a traditional yoga posture that improves flexibility, strengthens the lower body, and enhances concentration. It is one of the best meditation poses in yoga, helping to calm the mind and align the spine.
Step-by-Step Instructions for Bhadrasana (Gracious Pose)
- Start in Sukhasana (Easy Pose): Sit comfortably on the floor with your spine straight and legs crossed.
- Inhale deeply and gently pull both legs closer to your upper body.
- Let your knees drop to the sides so that the soles of your feet touch each other.
- Bring the heels as close to the perineum (midline of the body) as possible, with toes pointing outward.
- Hold your feet or place your palms on your knees. Gently press the knees toward the floor while keeping your back and neck straight.
- Maintain this posture for 4-5 deep breaths, focusing on your breathing and balance.
- Exhale and slowly stretch your legs forward into Dandasana (Staff Pose). Relax the spine and body.
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Top Benefits of Bhadrasana Yoga Pose
Strengthens and tones the thigh and hip muscles.
Enhances concentration and meditation ability.
Helps reduce fat from thighs and legs.
Supports the flexibility of the calf, hip, and leg muscles.
Improves posture and maintains the natural curve of the spine.
Relieves lower back pain and stiffness.
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Therapeutic Indications
Lower back pain.
Leg cramps.
Obesity and excess thigh fat.
Weak calf or leg muscles.
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Contraindications (Who Should Avoid Bhadrasana)
Avoid this posture if you have:
Hernia or tendon injuries.
Recent ankle or knee surgery.
Severe arthritis or joint pain.
Any other medical condition affecting the legs or hips.
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Who Can Practice Bhadrasana
Suitable for adults aged 14 to 60 years.
Not recommended for seniors above 60-70 years or individuals with joint issues.
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Final Pose Picture
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