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 nosetip. As the eyes become tired, close them for a short time and then resume nosetip gazing.

Breathing: Slow and rhythmic with awareness of the breath at the nosetip.

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 - sensations of opening and relaxing the perineum, and on the natural breath or the nosetip. 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.