Bhadrasana (gracious pose):-

Sit in vajrasana.

Separate the knees as far as possible, while keeping the toes in contact with the floor.

Separate the feet just enough to allow the buttocks and perineum to rest flat on the floor between the feet.

Try to separate the knees further but do not strain.

Place the hands on the knees, palms downward.

When the body is comfortable, practise nasikagra drishti, concentration on the nose tip. As the eyes become tired, close them for a short time and then resume nose tip gazing.

Breathing:

Slow and rhythmic with awareness of the breath at the nose tip.

Duration:

For extended periods of time if performed for spiritual aims.

A few minutes daily is sufficient to loosen up the legs.

If any strain is experienced, stop the asana.

Awareness:

Physical – on the natural breath or the nose tip.

Spiritual – on mooladhara chakra.

Benefits:

This is predominantly a pose for spiritual aspirants as it has a stimulating influence on mooladhara chakra. It is an excellent meditation pose. The benefits are basically the same as for vajrasana.

Practice note:

If necessary, a folded blanket may be placed under the buttocks. Whether a blanket is used or not, it is
important that the buttocks rest firmly on the ground in order to stimulate mooladhara chakra.