Bhadrasan
(The gracious pose)
Bhadra asan is also known as gracious pose. Its name was derived from the Sanskrit language. In English,Bhadra means gracious, Asana means posture or pose.
So, bhadrasan is considered as the gracious posture.
 This pose is great for activating your mooladhar chakra. Muladhara chakra is one of the most essential out of all the 7 chakras. Muladhara chakra is present between the anal outlet and genital organs. Mula- Dhara means foundation. Having a stable foundation is very important. This pose is one of the most underrated poses. Individuals avoid practicing this pose because they consider it as least beneficial for them.
Bhadrasan offers health benefits similar to that of vajrasan. This pose was mentioned in hath yoga pradeepika and also in gheranda Samhita. In hath yoga pradeepika this pose is considered as the destroyer of diseases. It is one of the four poses in the book. This pose has many hidden benefits. This pose can help a yogi to get rid of fatigue. Bhadra asan is suitable for beginners. Practicing this pose will calm your mind and brings the feeling of groundedness. Individual who is suffering from knee injury knee surgery or any other knee-related problems must avoid practicing this pose.
This posture will help you to meditate better. It will strengthen your hips, thighs, and spine. This pose will provide a good stretch to your hips, thighs, and spine.
Benefits:

• Stretches thighs, legs, and back: Practicing this pose will stretch your thighs, legs, and back. When you start performing this pose you will feel a gentle stretch on your hips, thighs, and back.
• Improve functions of the organs: This pose will help an individual to improve the functioning of organs. It will give a good massage in your abdomen which will improve the overall health of a person.
• Rejuvenate the body: This pose will help you to rejuvenate the body by providing new vigor and vitality. Vigor here means a healthy body and mental strength. Vitality means the state of being full of energy.
• Relieves in acidity, gastritis, and constipation: This pose will give a good massage to your abdomen. the massage will cure the problem of acidity, gastritis, and constipation. It will strengthen the abdomen.
• Improve body posture: practicing this pose will help you to improve body posture by realigning drooping shoulders and rotating back.
• Reduce weight: this pose will help you to reduce weight. When we perform this pose, we feel a gentle stretch in our thighs. The stretch will help us to reduce the excessive weight from our thighs.
• Improves flexibility: Stretching your legs will improve your flexibility. Practicing this yoga pose will enhance flexibility.
• This pose will open up your hips: When we sit in the posture we gently stretch our hips. This stretch will help you to open up your hips.
• Strengthen buttocks, thighs, back, and hips: An individual can strengthen their hips, buttocks, back, and thighs by performing this posture for 5 minutes daily.
• Ease delivery: practicing this pose before delivery will help you to ease your delivery process. It will help in labour during childbirth. You can practice this pose before delivery to enhance the chances of normal delivery.
• Relieve Varicose veins: varicose vein is a painful disease. This problem is caused when your veins are enlarged and filled with blood. This will cause pain and discomfort in your abdomen. This mainly occurred when the blood can’t flow effectively. Practicing this pose will help you to increase the blood flow and help you to relieve the pain.
• Improves focus and concentration: This pose will increase the blood flow in your body. The increased blood flow will help you to focus more. It increases the concentration in an individual.

Technique:
Step 1: Sit on the floor with legs fully stretched out and your body straight. Adjust your buttock accordingly to avoid any injury.
Step 2: Now bring your legs towards your body as we do in the butterfly pose. Your feet should be close to your genetic organs.
Step 3: Now place the hands on your toes such that you hold them closer with your palms.
Step 4: Hold on to this pose for at least 15 seconds to a maximum of 5 minutes.
Step 5: inhale and exhale naturally. Do not force your breath.
Precautions:

• Avoid practicing this pose if you have severe arthritis. This pose may worsen your situation. While practicing this pose you need to fold your knees and if you are suffering from any such issue then you might end up hurting yourself.
• It is highly recommended to avoid this pose if you have slipped disc problem. This pose will give a gentle stretch to your back which may increase the problem of slipped disk. So, it is highly recommended to avoid practicing this pose.
• Do not practice this pose if you have just recovered from surgery on your hips, buttocks, back, abdomen, or thighs. This pose will worsen the pain or recovery. You should consult your doctor first before performing any yoga posture.
• Your buttock should be firmly on the ground during the whole process to avoid any injury.
• Discontinue the practice if you feel the strain on the body. You must not proceed with this exercise further as it may cause a severe injury. You must go to the doctor immediately to avoid any mishappenings.

Props and modifications:

• Use a blanket to support your buttock. You can sit on a blanket if you feel uncomfortable on the floor. This will reduce the chances of injury.
• To give yourself a challenge you can try to touch your knees on the floor. This will enhance the flexibility and you will get a new challenge to practice.
• Take the help of your hand to keep your feet close to the genetics. A little bit of force can be applied to practice this yoga. You must be careful to avoid straining in your body.
• You can use the wall to support your back. If you feel discomfortable and can’t hold your back straight, then sit along a wall and support your back against the wall.