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"Bhadra" in Sanskrit means 'auspicious' or 'gracious'. This asana is simple and easy to perform. It is said that Bhadrasana destroys all diseases.

Position of Readiness

Sit in the Vajrasana position

Steps

Sit in the Vajrasana position and separate the knees as wide as possible and keep both the heels underneath the scrotum on either side. Women should keep the heels by the side of vagina. The soles of the feet support the buttocks.

Hold the great toes with the hands behind the back and keep the chest and back straight and steady.

Close your eyes and concentrate on your breathing or use any of the gazing Mudras. Slight variations of this asana are Moolabandhasana and Gorakshasana.

Stay as long as you feel comfortable and revert to the basic asana. Do Pranayama and one of the Mudras for 5 minutes after this asana.

Benefits

It prevents prostrate enlargement, weakness of the perineal muscles and tones up genital organs. It relieves sciatica and helps strengthen leg muscles. It keeps the uro-genital system in good health. It eases childbirth and alleviates labour pains.