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Bhadrasana (Gracious Pose): Benefits, Variations & Steps

Bhadrasana, commonly known as the Gracious Pose or Butterfly Pose, is a beautiful yoga posture that exudes elegance and grace. In this pose, the practitioner sits with their feet together, resembling the wings of a butterfly. This asana not only enhances physical flexibility but also promotes mental tranquility and spiritual awareness.

Bhadrasana (Gracious Pose)

The term "Bhadra" in Sanskrit means "auspicious" or "fortunate." This pose is believed to invoke positive energy and a sense of well-being.

The pronunciation of Bhadrasana is "BHA-dra-sa-na."

Bhadrasana primarily engages the muscles of the inner thighs, hips, and lower back. It also helps in stretching the groin and knees, promoting flexibility in these areas.

How to Perform Bhadrasana (Gracious Pose)

  1. Sit on the floor with your legs stretched out in front of you.

  2. Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.

  3. Hold your feet firmly with your hands, interlacing your fingers to keep the feet close to your pelvis.

  4. Ensure that your spine is erect and your chest is open, with your shoulders relaxed.

  5. You can gently flap your knees up and down, resembling the wings of a butterfly.

Bhadrasana (Gracious Pose)

When to Do It

Bhadrasana can be practiced at any time of the day. However, mornings or evenings can be more beneficial to start or end your day with a sense of calmness.

Preparatory Poses

  • Baddha Konasana (Bound Angle Pose)

  • Janu Sirsasana (Head-to-Knee Forward Bend)

  • Upavistha Konasana (Seated Wide-Legged Forward Bend)

Follow-Up Poses

  • Paschimottanasana (Seated Forward Bend)

  • Gomukhasana (Cow Face Pose)

  • Padmasana (Lotus Pose)


Bhadrasana is believed to stimulate and balance the Muladhara Chakra (Root Chakra). This energy center is associated with feelings of stability, grounding, and a sense of security.


While in Bhadrasana, you can repeat the mantra "Om" or any other grounding mantra that resonates with you. Let the vibrations of the mantra deepen your connection with the present moment.

Alignment Cues

  • Keep your spine straight and avoid rounding your back.

  • Relax your shoulders away from your ears.

  • Gently press your knees toward the floor, without forcing them down.

  • Engage your core muscles to maintain stability.

Duration of Hold

You can hold Bhadrasana for 1 to 5 minutes, depending on your comfort level and experience. Take deep, mindful breaths while in the pose.


Your gaze can be soft and forward, maintaining a relaxed focus.

Physical & Spiritual Awareness

Bhadrasana opens up the hips and groin, alleviates sciatica discomfort, and improves circulation in the pelvic region. Emotionally, it calms the mind and instills a sense of peace.

Beginners’ Tips

If you're a beginner, you may find it challenging to keep your back straight and knees close to the floor. In such cases, sit on a cushion or yoga block to provide support and gradually work towards a deeper stretch.

Who Should Not Do It

People with knee or hip injuries should approach Bhadrasana with caution or avoid it altogether. Pregnant women may need to modify the pose according to their comfort.

Who Should Do It

Bhadrasana is suitable for most practitioners, regardless of their level of experience. It offers numerous benefits for physical, mental, and emotional well-being.

Benefits of Bhadrasana (Gracious Pose)

  • Stretches and strengthens the inner thighs and groin.

  • Stimulates abdominal organs, promoting digestion.

  • Tones the reproductive organs and improves their function.

  • Helps alleviate sciatica and menstrual discomfort.

  • Calms the mind and reduces stress and anxiety.

  • Enhances the flexibility of the knees and hips.

  • Cultivates a sense of grounding and stability.

Variations of Bhadrasana (Gracious Pose):

Ardha Bhadrasana (Half Gracious Pose)

Ardha Bhadrasana, also known as Half Gracious Pose, is a yoga posture that combines the elegance of Bhadrasana with a gentle stretch of one leg.

This pose targets the inner thighs, hips, and groin, promoting flexibility and opening in those areas.

Ardha Bhadrasana (Half Gracious Pose)

How to Perform Ardha Bhadrasana (Half Gracious Pose)

  1. Start in Bhadrasana with your feet together and knees out to the sides.

  2. Extend your right leg out in front of you while keeping the left foot against the right thigh.

  3. Inhale deeply, lengthen your spine, and exhale, hinge slightly forward from your hips.

  4. Reach for your right foot with both hands, if possible, and feel the gentle stretch.

  5. Keep your spine straight and shoulders relaxed throughout the pose.

  6. Take deep breaths, enjoying the sensation of openness.

  7. Hold the pose for a few breaths, then slowly release and switch legs to the other side.

Utthita Bhadrasana (Extended Gracious Pose)

Utthita Bhadrasana, or Extended Gracious Pose, takes the beauty of Bhadrasana to a new level with an added forward bend.

This pose offers a deeper stretch to the inner thighs, hips, and hamstrings, improving flexibility and stimulating the abdominal organs.

Utthita Bhadrasana (Extended Gracious Pose)

How to Perform Utthita Bhadrasana (Extended Gracious Pose)

  1. Begin in Bhadrasana with your feet together and knees out to the sides.

  2. Inhale deeply and as you exhale, lean forward from your hips.

  3. Keep your spine straight and extend your arms forward, reaching as far as comfortable.

  4. Allow your upper body to fold over your legs while maintaining the length in your spine.

  5. Breathe steadily and relax into the stretch, feeling the gentle opening in your hips and hamstrings.

  6. Inhale and slowly come back up to an upright position.

  7. Repeat the pose, exploring your body's limits and finding your edge with each breath.

Modifications for Bhadrasana (Gracious Pose)

Use props like cushions or blocks under your knees if you experience discomfort or have limited flexibility.

Common Mistakes

  • Rounding the back instead of maintaining an upright posture.

  • Forcing the knees down, leading to strain.

  • Tensing the shoulders instead of keeping them relaxed.

Safety and Precautions

  • Avoid sudden movements while getting into or out of the pose.

  • Listen to your body and respect its limits, especially if you have any pre-existing injuries or conditions.

Additional Preparation Tips

  • Face east or north while performing Bhadrasana, as these directions are associated with positive energy flow.

  • Wear comfortable, loose-fitting clothing to allow freedom of movement.

  • Choose a quiet and peaceful space for your practice.

  • Consider using calming essential oils like lavender or chamomile to enhance relaxation.

  • Soft instrumental or ambient music can create a soothing atmosphere during the pose.

Incorporate Bhadrasana into your yoga routine, and let its graceful essence guide you to a place of serenity and self-discovery. Embrace the journey of finding harmony within yourself through this gentle yet powerful pose.

Happy leaping!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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