In Sanskrit the word "Bhadra" means 'beneficial'.
Sequence:
- Sit in an upright position and assume Sukhasana.
- Stretch out both legs in front of you close together.
- Bend your legs at the knee and bring the feet towards the body. The knees should be pointed outwards.
- Join the soles of the two legs with the toes and heels close together.
- Using the thumb, forefinger and middle finger clasp the toes and fore part of both feet together.
- Maintain an erect posture.
- Bring the feet closer to your body while bending the elbows outward.
- Widen your thighs and gently bend the knees downwards.
- Keep drawing the feet inwards until they are well placed close to the perineum.
- Place the heels on either sides of the perineum.
- Sit straight up.
- Remain in this position for 10-15 seconds, breathing normally.
- Release the finger lock.
- 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.
