Bhadrasana (Gracious Pose): How to Do It, Its Benefits, and Contraindications

Bhadrasana, also known as the Gracious Pose or Butterfly Pose, is a seated asana that is beneficial for stretching the inner thighs, groins, and knees. It is a simple yet effective posture that is accessible to practitioners of all levels and is particularly noted for its benefits for the pelvic area.

How to Do Bhadrasana

  1. Starting Position: Sit with your legs extended in front of you, spine erect, and hands resting beside your hips.
  2. Forming the Pose: Bend your knees and bring the soles of your feet together, drawing them as close to your pelvis as possible. Hold your feet with your hands for support.
  3. Knee Positioning: Allow your knees to drop towards the floor to deepen the stretch in your inner thighs. Use your elbows to gently press the knees down further, if comfortable.
  4. Spinal Alignment: Maintain an erect spine, broadening your chest and relaxing your shoulders down away from your ears.
  5. Focus and Breathing: Fix your gaze forward or close your eyes to focus inward. Breathe deeply and maintain the pose for a few minutes, focusing on the stretch in your inner thighs and hips.

Benefits of Bhadrasana

  • Improves Flexibility: This pose significantly enhances flexibility in the inner thighs, groins, and knees.
  • Stimulates Pelvic Muscles: Bhadrasana is beneficial for the health of the pelvic floor muscles and supports the functioning of the reproductive and digestive systems.
  • Reduces Stress: The posture helps in reducing stress and anxiety, promoting a sense of calm and relaxation.
  • Enhances Circulation: Sitting in this pose improves blood circulation in the lower abdomen, benefiting the pelvic organs.
  • Prepares for Meditative Practices: Its stable and comfortable position makes Bhadrasana ideal for meditation and pranayama exercises.


  • Knee Injuries: Individuals with knee injuries should exercise caution or avoid this pose. Props like cushions can be placed under the thighs for support.
  • Hip Issues: Those with severe hip issues should consult a healthcare provider before attempting this pose.
  • Lower Back Pain: Practitioners with lower back pain should ensure they maintain an erect spine to avoid strain. Sitting on a folded blanket can help.

Modifications and Tips

  • Prop Support: Placing folded blankets under the outer thighs can reduce strain on the knees and hips, making the pose more accessible.
  • Duration: Start with a short duration and gradually increase as your flexibility improves.
  • Focus on Breathing: Deep, steady breathing enhances the relaxing and stretching benefits of Bhadrasana.


Bhadrasana is a gentle yet effective posture with a wide range of benefits for the body and mind. Its simplicity makes it a great addition to any yoga practice, from beginners to advanced practitioners. By incorporating Bhadrasana into your routine, you can enjoy improved flexibility, enhanced pelvic health, and a calm, focused mind.

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