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| Bhadrasana
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| Bhadra means auspicious. This pose expands the tissues, nerves and arteries of the pelvic region. Through this asana, the pelvis, abdomen and the back are stimulated and get a good supply of blood. The physical concentration points are nose and its tip. The spiritual awareness should be towards Muladhara Chakra.
Place the two ankles under the scrotum on each side of perineum, the left knee on the left (side) and the right one on right (side) and, firmly holding with the hands the feet which (thus) made to touch the sides, one should remain steady. This is Bhadrasana which destroys all diseases.
 Asana Technique:
Get in Vajrasana pose.
Spread apart the knees according to the flexibility of your body.
Maintain the physical balance.
Get conscious towards both the sole.
Raise the heel upwards while allow the rest of the ten toes touch the floor.
Support the buttocks over the soles.
Balance the body in such a way that the perineum (Muladhara) touches the floor.
Hold the spinal chord and the neck.
Place the palm over the knees.
Close the eyes and get conscious towards the easy and natural breath.
Open the eyes and get conscious towards nose tip.
When the eyelids get tired then closing relax them and only after a while practice again.
One should take slow and rhythmic breathing while performing this asana.
Benefits
Bhadrasana strengthens the muscles of the groin and the pelvis.
Awakening of the first chakra that is muladhara.
The weight of the flexed knees stretches and tones up the adductor muscles running along the inner thighs.
It has a beneficial effect on the muscles and ligaments of the uro-genital region, promoting in it a supply of fresh blood.
It restores elasticity to stiff knees, hips and ankle-joints.
It relieves tension in the sacral and coccygeal regions of the spine.
It keeps the kidneys, the prostrate, and the urinary bladder healthy.
Improves concentration and digestion.
Relaxes the mind.
Precautions
1. While practicing it, a stretch is felt under the thighs therefore, practice it carefully
2. Waist and neck should remain erect.
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