Bhadrasana

In Bhadrasana, the yoga practitioner will have to assume the posture when he/she will resemble a person who is beneficial. The Sanskrit word 'Bhadra' means beneficial.

METHODOLOGY

Sit down in an upright position.

The legs will have to be stretched outwards.

Keep both the legs together.

Now pull them inwards.

Bend the knees outwards and bring the feet towards the body.

The soles will have to be joined.

Ensure that the toes and the heels are together.

Now clasp the toes and the forepart of the feet with a firm fingerlock.

Your head and trunk will have to be kept erect.

Bend the elbows outwards.

Bring in the heels bit by bit till they touch the genitals.

During this juncture, widen your thighs.

Allow the knees to gently bend downwards.

Slowly lower the knees to the ground.

Endeavour to further bring in the heels.

Fix the heels on the either sides of the perineum.

Sit erect.

Remain in this position for about 15 seconds.

Breathe normally.

Gradually release the fingerlock.

Again stretch the legs outwards in front.

You are back in the starting position.

Practise this asana once and flow to the Baddha Konasana posture.

ADVANTAGES

Bhadrasana properly maintains the body posture.

Your urinary tract, bladder, the prostrate and the kidneys will function normally.

Tension is released from the spinal coccygeal and sacral regions.

Stiff joints of the ankle, hips and knees are provided elasticity.

The urogenital muscles and ligaments obtain supply of fresh oxygenated blood.

There is a proper distribution of the weight of the flexed knees.

The adductor muscles along the inner thighs gets toned up.

The pelvis and groin muscles are strengthened.