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Asana Type:

Target Body Part:

Difficulty Level:

YCB Level:


Back, chest, and core


Level 1


Bhadrasana is a basic yoga pose that is appropriate for beginners. It is an excellent asana for meditation because it is both comfortable and long-lasting. Practicing bhadrasana calms the mind and provides a sense of grounding. It also stimulates the muladhara chakra (root chakra).

How to do


Step 1 

Sit on the mat. The legs fully stretched forward, toes together– pointing upwards. Keep the hands beside the body, palms resting on mat.

Step 2

Keep the neck straight and the upper body (chest) forward.  

Step 3

The stomach held in normal contour. And keep the chin drawn in. Focus eyes at one point straight ahead.

Step 4

Maintain this position for 6 seconds, retaining the breath (final position).

Benefits of


  1. Leg flexibility is improved.

  2. Enhances digestion

  3. Backbone, thighs, hips, and buttocks are all strengthened.

  4. Muladhara, or root chakra, is activated.

  5. Helps with delivery and labour during childbirth

  6. Improves brain power

  7. Focus and concentration are improved.

  8. It alleviates fatigue.

  9. It is an excellent posture for meditation because it calms the mind and reduces mental activity.

Cautions of


  1. Unless you are dizzy or lightheaded, mountain is a generally safe pose. 

  2. When pregnant, you may require a wider stance to feel stable.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Let's come together and build a Stress free, Depression free and Suicide free Japanese society with the power of Yoga!

Please contact for more details here.
-Team Patanjali Japan Foundation-
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