Bhadrasana

Gentle Pose

Bhadrasana has several traditional forms. This entry uses an upright soles-together seat, with the knees supported as needed.

Type: Seated
Focus: Hip Opener
Foundational ยท 3/10

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How to do this pose

  1. Sit on a folded blanket and bring soles together comfortably in front.
  2. Hold ankles lightly and support the thighs so there is no pull at the knees.
  3. Remain upright and breathe; assist the knees together to release.

Before you begin

Avoid sharp groin or knee pain.

What you should feel

Mild inner-thigh length without knee pressure.

Benefits

Explores gentle hip rotation and a stable seated base.

Common mistakes

Pulling heels close or pushing knees to the floor.

Modifications

Move feet farther away or choose a chair seat.

Prep Poses

Easy Seated

Follow-Up Poses

Easy Seated; constructive rest

Related Content

Move feet farther away or choose a chair seat.