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Cultural Asana for extremity

Bhadrasana finds mention both in the Hatha Yoga Pradipika and the Gheranda

Samhita. Yogi Swatmarama, the author of Hatha Yoga Pradipika mentions four

main Asanas for meditation. Bhadrasana is mentioned as the fourth Asana suitable

for prolonged periods of sitting. The Hatha Yoga Pradipika also calls Bhadrasana the destroyer of diseases. It says that a yogi can get rid of fatigue by sitting in this Asana.


๐—ฆ๐˜๐—ฎ๐—ฟ๐˜๐—ถ๐—ป๐—ด ๐—ฝ๐—ผ๐˜€๐—ถ๐˜๐—ถ๐—ผ๐—ป:
  • Sit on the mat, legs fully stretched forward, toes togetherโ€“ pointing upwards and hands beside the body, palms resting on the mat.
  • Keep the neck straight, a chest was thrown well forward, the abdomen in normal contour, and the chin drawn in. Focus eyes at one point straight ahead.
  • Inhaling,ย  draw both the legs close to the body, keeping the legs in contact with the floor, with the knees bent outward and the soles of the feet together.
  • Bring the feet, with the toes pointing outward, close to the generative organ, the heels touching the perineum very closely.
  • If required, clasp the feet to bring the heels as close to the body as possible.
  • Keep the upper part of the body and the neck erect.
  • Return to the starting position by slowly stretching the legs.

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Recommended practice:

  • Practice 3-4 rounds/session, with a pause in between rounds.
  • Static pose: attain the final position and maintain it for 1/2 minutes, as per individual comfortโ€“breathing should be normalโ€“slow and rhythmic.


๐‹๐ข๐ฆ๐ข๐ญ๐š๐ญ๐ข๐จ๐ง๐ฌ / ๐‚๐จ๐ง๐ญ๐ซ๐š๐ข๐ง๐๐ข๐œ๐š๐ญ๐ข๐จ๐ง๐ฌ:

  1. Severe arthritis.



  • Helps to loosen the joints by flexing and stretching the tendons and muscles of the pelvis, knees and anklesโ€“ brings suppleness to these joints.
  • Aids extreme stretching of both the superficial and deep muscles of the inner side of the thigh and more especially of the interior of pelvis, groin and reproductive organs.
  • It also reacts favourably on the muscles and ligaments of the urogenital region; also facilitates the supply of fresh oxygenated blood.
  • Relieves tension in the sacral and coccygeal regions of the spine.
  • Practised in moderation, the pose provides relief in cases of sciatic, varicose vein and menstrual disorders.
  • Improves posture and concentrationโ€“mind remains focused and relaxed.


Nisha Yadavย ( Yoga expert )

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