How to do Bhadrasana?

Yogendra Bhadrasana; the throne pose. Cultural Asana–for extremities.

Ancient India Yoga texts such as the Hatha Yoga Pradipika as well as the Gheranda Samhita mention this asana. Yogi Swatmarama describes it as one of the 4 main Asanas that can be done for prolonged meditation. Bhadrasana is considered as the 4th Asana appropriate for extended periods of sitting. It says that a yogi can get rid of fatigue by sitting in this Asana.

Starting position:

  1. Sit on the mat. The legs fully stretched forward, toes together– pointing upwards. Keep the hands beside the body, palms resting on mat.
  2. Keep the neck straight and the upper body (chest) forward.  
  3. The stomach held in normal contour. And keep the chin drawn in. Focus eyes at one point straight ahead.

The sequence of steps to perform Yogendra Bhadrasana or the throne posture:

  1. Inhaling, in 3 seconds, draw both the legs close to the body. Now, keeping the legs in contact with the floor, with the knees bent outward and the soles of the feet together.  
  2. 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.
  3. Once this position is secured, place the hands on the respective knees pressing them down. Keep the upper part of the body and the neck erect.  
  4. Maintain this position for 6 seconds, retaining the breath (final position).
  5. Return to starting position: Exhaling, in 3 seconds, return to the starting position, by slowly stretching the legs.

Recommended practice:

  1. Practice 3 – 4 rounds/session, with a pause in between rounds. Beginners can try to stay in Bhadrasana for 1 minute. If your legs feel numb or start feeling discomforts gently release the posture.
  2. Static pose: Attain the final position and maintain it for 2 minutes, as per individual comfort– breathing should be normal–slow and rhythmic.
  3. Advanced practitioners can try to stay in this pose for as long as you can.

Limitations / Contraindications: Severe arthritis.  

Benefits of Yogendra Bhadrasana, the throne pose:

  1. Helps to loosen the joints by flexing and stretching the tendons. The muscles of the pelvis, knees and ankles become more supple.
  2. Aids extreme stretching of both the superficial and deep muscles of the inner side of thigh. The interior of pelvis, groin and reproductive organs are benefitted
  3. It also reacts favourably on the muscles and ligaments of the urogenital region. Also, facilitates supply of fresh oxygenated blood to the groin region.
  4. Relieves tension in the sacral and coccygeal regions of the spine.
  5. Practice in moderation and it provides relief in cases of sciatic, varicose vein and menstrual disorders.
  6. Improves posture and concentration–mind remains focused and relaxed. Great posture for long hours of meditation and reduces mental activity.
  7. Bhadrasana is a good for those who find it difficult to sit in more classical posture like Padmasana and Vajrasana.

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