51 Days Yoga Consciousness Series 2nd May-21st June 2021

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

Namaste All My Yoga Yaatris! May Yog Bless You!

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Asana For The Extremities: Bhadrasana

Bhadrasana-The Gracious Pose

Bhadrasana or the Gracious Pose is very beneficial for actuating the Mooladhara chakra. In Sanskrit ‘Bhadra’ means ‘auspicious’ and ‘asana’ means ‘pose’. This asana has been introduced both in the Hatha Yoga Pradipika and the Gheranda Samhita. Yogi Swatmarama, the author of Hatha Yoga Pradipika, indicated Bhadrasana as the fourth viable meditative posture for extended periods of practice. It also denotes  Bhadrasana as the demolisher of various ailments and one that aids a yogi to elude fatigue by practising this Asana. Although being a meditative posture, it inculcates dynamic movements too, as it is not easy for everyone to attain the final posture in a short time. Symbolic of propitiousness and peace, this posture also invigorates conviction and instills a sense of fulfillment.

Limitations / Contraindications

  1. People suffering from severe arthritis, pain in the hip and knee joints should avoid doing this.

How to practice?

  • Sit down on the mat, with legs completely stretched out straight in front, toes together pointing upwards and hands placed beside the body, palms facing and resting on the mat. 
  • Hold the back, neck, head straight, chest thrown well forward, abdomen in normal contour and chin parallel to the floor. Maintain the gaze at one fixed point straight ahead.
  • Now with an inhalation in 3 seconds, pull in both the legs near to the body, maintaining the legs contact with the floor, bend the knees outward and the soles coming in together with the toes pointing outward.
  • Bring the feet inwards to the perineum in such a way that the heels touch it very closely.  
  • Take support of your hands if needed and clasp the feet to bring the heels closer to the body as much as possible.
  • Try and keep your knees touching the floor as best as you can and once done, maintain this posture either while holding the feet with your hands,  or placing your palms on your knees pressing them down. 
  • Keep the upper part of the body and the neck erect. 
  • Maintain this position for 6 seconds retaining the breath.
  • To release the posture, exhaling in 3 seconds, come back to the starting position by slowly stretching the legs out.
  • Recommended practice of this asana is 3-4 rounds/sessions, with a pause in between rounds. 

Note: For those who are not comfortable initially to retain or suspend the breath as suggested, may do the entire flow of asana with normal breathing.

  • In this case, after folding the legs and holding the feet, Maintain this final pose for as long as comfortable, with eyes closed, normal breathing and observing the breath.
  • For enhanced physical benefits and flexibility of the lower body parts, practice the final pose with focussing on breath and fluttering the legs repeatedly like butterfly wings at a comfortable speed for as many repetitions as you can.
  • For good spiritual benefit,  practice the pose with awareness of breath and concentration on the Mooladhara chakra.


Bhadrasana is a wonderful posture for meditation and is mainly practiced for its spiritual advantages, as it is one of the four main asanas prescribed in Hatha Yoga Pradipika for practice of Dhyana. 

It activates the Root chakra/Mooladhara chakra and directs the pranic energy upwards.

It helps alleviate mental activities,improves concentration, and the mind remains focused, relaxed and tranquil.

By flexing and stretching tendons and both the superficial and deep muscles of the inner side of thigh, knees, ankles, interior of pelvis, groin and reproductive organs, this asana practice untightens the mentioned joints and brings pliableness in them.

It decreases the rigidity of the hip joint and also enhances the flexibility of the legs.

It increases the blood flow to the lower body parts and strengthens the lower abdomen region. 

It aids the supply of fresh oxygenated blood to the muscles and ligaments of the urogenital region and rejuvenates their functioning.

It helps correct minor postural defects, relieves tension in the sacral and coccygeal regions of the spine, is beneficial in cases of sciatic, lower back pain, varicose vein, piles, menstrual disorders and aids labour if practiced during pregnancy.

Thought of the day: “People say that steadiness of mind is an end; no, it is a beginning. I am there; I can explain everything up to that point. Then I struggle to discover what comes after, so this steadiness is not an end, it is the beginning and the instrument”.- B.K.S.Iyenger

Link to day 23: Ekpadasana & Utkatasana https://kreately.in/day-23-ekpadasana-utkatasana-mitraasha/

Link to day 25: Matsyasana https://kreately.in/day-25-matsyasana-the-fish-pose-mitraasha/

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