Listed in: Yoga for Back Pain, Sitting Yoga Postures, Yoga for Flexibility, Yoga for Mooladhar Chakra


Bhadrasana in the Hatha yoga Pradipika (1/55-56)

"Place the heels on either side of the seam of the Perineum, keeping the left heel on the left side and the right one on the right side, holding the feet firmly joined to one another with both the hands. This Bhadrâsana is the destroyer of all diseases."

How to perform Bhadrasana

Sit on the floor with straight legs. Now bend your knees, bring your feet together so that the soles touch each other and pull them with the hands towards your body, close to the perineum. Grab your feet, sit straight, relax your shoulders and smile.

Benefits of Bhadrasana

This yoga posture strengthens your thighs, hip muscles and buttocks. Additionally it keeps you flexible. This Asana also stimulates the Mooladhar Chakra, the root chakra.

Focus Points

The first effort is to bring your feet close to your body and in contact with your perineum.
After this, you press your knees down, trying to place the legs flat onto the floor.

Tips for Beginners

Sit in front of a wall and perform the exercise with the toes touching the wall, moving your hip slowly closer to your feet.

When to Avoid Bhadrasana

If you have knee problems, pain and weakness in the knees or if your ligaments are worn or torn, you should avoid this position. If you are in doubt, please consult your doctor or physiotherapist and let your yoga teacher know about it.


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