Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Bhadrasana
Bhadrasana is a wonderful meditative pose that is a part of Yoga. It is also known as the “Gracious Pose” in English, and is excellent for activating the Muladhara chakra. Its name comes from the blend of the Sanskrit words ‘bhadra’ which stands for ‘gentle’ or ‘noble’ and ‘asana’ which stands for ‘pose’ or ‘posture’. This gentle pose lets you stay healthy and beautiful, and is known to alleviate fatigue, destroy many diseases and allow practitioners to sit for long periods.
How To Do The Bhadrasana?
- To be able to perform this Yoga pose, you have to sit down on the floor or a yoga mat and stretch the legs out before you.
- Bend the lower legs to the back, and kneel down. This will help keep the legs together. Make sure that the big toes in the right and left foot cross one another.
- Next, you should gently lower your body over the lower legs. This will make the thighs easily rest over your calves.
- Place the hands over the knees. Focus your sight to a specific area as you go on looking ahead. All through this time, you have to keep the head and neck straight.
- To practice Bhadrasana in a proper way, you have to breathe in a proper way. Breathe in and out deeply while you sit in this pose.
- Breathe softly while closing the eyes. Focus your gaze on the center of the eyes. During this process, you have to keep your mind as relaxed as possible.
- While practicing this asana, maintain this specific position for a few breaths.
- Next, separate the knees as much as possible for you.
- As you separate the knees, ensure that the toes of your feet are in touch with the surface of the floor.
- Try to separate your feet in such a manner that your perineum and buttocks rests on the floor flat, right between the feet, while you perform this pose.
- While separating the knees, it is essential that your legs are not put under strain.
- As you keep the palms downward, put your hands over the knees.
- As you find your body getting more and more adjusted to this pose, you can start the practice of nasikagra drishti or focusing your gaze on the tip of the nose.
- When the eyes get tired, close them for some time to give some rest. Once they are okay, try nasikagra drishti again. Try to properly maintain your focus on your nose tip.
- In the final stage of this asana, you have to maintain the posture for around 5 – 7 minutes. You can also choose to perform it for as long as you feel comfortable. Once you feel discomfort in your legs and feet, stop its practice.
- Once you have moved on to the advanced level of practice, you can maintain this posture for as much time as about 15 – 18 minutes or even longer if you want. Initially, however, you should not do it beyond a few minutes.
Benefits Of The Bhadrasana
- Aids the urinary organs - Regular practice of this pose can improve the well being of the urinary tract, kidneys and prostate gland. It is very effective for the pelvic floor muscles and ligaments, as the genital-urinary system as well.
- Helps cure female problems - It can be very useful for females. The asana can make labor and delivery easier at the time of childbirth. It can remove frigidity by stimulating the ovaries.
- Helps boost focus – This pose can improve focus and concentration greatly. It has been found to be very effective in brain power development.
- Cures anal-rectal disorders – Regular performance of this posture has been found to cure hernia, hemorrhoids and other anal-rectal disorders.
- Improves elasticity – It can improve the elasticity of the articulations that are there in the knees and thighs.
- Alleviates pain – The exercise stimulates the spinal nerves effectively, and can alleviate back and neck pain. It is also able to resolve the problem of sciatica.
- Improves mental condition – This is an effective pose for meditation, given that it is able to reduce mental stress and can calm the mind.
- Gives energy – The exercise can help combat fatigue in an effective way. It provides the body with new vigor and vitality, and keeps you fresh and active for longer periods.
- Cures indigestion problems – This specific posse can also help get rid of the signs and symptoms of constipation, acidity and gastritis.
- Improves posture – It is able to improve the posture of the body by realigning the drooping shoulders and the rounded back.
- Offers spiritual benefits – This asana is practiced widely due to the fact that it yields spiritual benefits. It is one of the four main postures that have been mentioned in the ancient texts of Hinduism, related to the practice of meditation (dhyana).
Precautions To Be Taken While Doing The Bhadrasana
- It is better to avoid this asana in case you suffer from abdominal or joint pain. Similarly, if you have weakness in legs, pain in legs, neck pain, back pain, spinal disorders or joint pain, you need to stop practicing it.
- Women who are pregnant should always perform it under expert supervision, monitored by a certified yoga instructor.
- If you experience any strain while practicing this pose, stop its practice.
When you practice it regularly, you can find a lot of benefits from Bhadrasana. The Gracious Pose can ensure a holistic improvement in your physical and mental condition. It is perfect for all those who are trying to embrace the spiritual aspects of their personality and the world. As it stimulates the different chakras, it can make you physically strong and healthy, and help you attain your spiritual objectives.
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