Bhadrasana - Beneficial Pose

In Sanskrit the word "Bhadra" means 'beneficial'.

Sequence:

1. Sit in an upright position and assume Sukhasana.
2. Stretch out both legs in front of you close together.
3. Bend your legs at the knee and bring the feet towards the body. The knees should be pointed outwards.
4. Join the soles of the two legs with the toes and heels close together.
5. Using the thumb, forefinger and middle finger clasp the toes and fore part of both feet together.
6. Maintain an erect posture.
7. Bring the feet closer to your body while bending the elbows outward.
8. Widen your thighs and gently bend the knees downwards.
9. Keep drawing the feet inwards until they are well placed close to the perineum.
10. Place the heels on either sides of the perineum.
11. Sit straight up.
12. Remain in this position for 10-15 seconds, breathing normally.
13. Release the finger lock.
14. Slowly stretch out the legs in front and return to starting posture.

Benefits:

• The pose can relieve stiffness of knees, hips and ankle-joints
• Bhadrasana should be practiced for healthy kidneys, prostrate, and urinary bladder.
• Tension is released from the spinal coccygeal and sacral regions.
• Practicing of this posture helps in blood supply to the muscles and ligaments of the uro-genital region.
• The pelvis and groin muscles are strengthened.
• Inner thighs get toned up.