Gracious Pose

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Bhadrasana

Techniques:

• Kneel down on the floor
• Sit with the buttocks between the two heels
• The toes should be touching each other, but the heels should be separated
• Separate the knees as far apart as possible
• Let the perineum and buttocks rest on the floor
• Place the palms on the knees
• Keep the spine straight and shoulders relaxed
• Close the eyes and focus on the breath

Contra-indications:

• Severe knee conditions
• Sciatica

Benefits:

• Stretches the pelvic floor muscles
• Stimulates the kundalini shakti and guides it to the higher energy centers
• Facilitates physical and mental balance