Bhadrāsana

Classical Description

The Haṭha Yoga Pradīpikā (1.53-54) describes:

“Place the ankles beneath the perineum on both sides, the left ankle to the left and the right to the right. Then firmly take the feet, which are at the sides, with the hands. This is Bhadrāsana, which destroys all diseases. Yogis who know this practice call it Gorakṣāsana.”

Technique

1. Sit with legs bent, soles of the feet together
2. Bring the heels toward the perineum
3. The ankles rest on each side, supporting the weight
4. Take the feet with the hands, keeping them close to the body
5. The spine remains erect
6. The knees open to the sides, ideally touching the floor

Benefits According to the Texts

Bhadrāsana:

• Destroys all diseases (sarva-roga-vināśana)
• Also known as Gorakṣāsana (posture of Gorakṣa, the legendary yogi)
• Opens the hips and pelvic region
• Presses mūlādhāra, stimulating kuṇḍalinī
• Is auspicious (bhadra = blessing, fortune)

Notes

Bhadrāsana is similar to what is modernly known as Baddha Koṇāsana (bound angle pose) or “cobbler’s pose”, but the classical texts emphasize the pressure of the heels against the perineum. The identification with Gorakṣāsana suggests its importance in the Nāth tradition.