Bhadrasana The Butterfly Pose Unveiled

Hello readers, Welcome to the Rishikesh Yog Dham blog page. Today we will discuss Bhadrasana (Butterfly Pose). Bhadrasana, also known as the Butterfly Pose, is a fundamental seated posture in yoga practice. Its name originates from Sanskrit, where “bhadra” translates to “firm, auspicious” and “asana” signifies “posture.” This translates to the “auspicious pose,” reflecting its potential to bring stability and well-being to the practitioner.

This document delves into the various aspects of Bhadrasana, encompassing its history, technique, benefits, modifications, and symbolic meaning.

Unveiling the History of Bhadrasana

Bhadrasana finds mention in ancient yogic texts like the Hatha Yoga Pradipika and the Gheranda Samhita. Yogi Swatmarama, a renowned yoga scholar, is acknowledged as one of the four primary asanas suitable for extended meditation. These texts highlight its ability to combat fatigue and promote a state of meditative ease.

While the exact origin of Bhadrasana remains unclear, its presence in these classical texts suggests its longstanding significance within the yoga tradition.

Exploring the Technique of Bhadrasana

Assuming Bhadrasana involves a series of steps


Begin in Dandasana (Staff Pose) – Sit upright with your legs extended in front of you, feet together, and spine erect.

Inhale and Draw Legs In While inhaling, gently draw your legs towards your body, keeping the soles of your feet together.

Bend Knees Outward – Bend your knees outward, allowing your feet to fall naturally to the sides.

Bring Soles Together – Bring the soles of your feet together, pressing them towards the groin area. Ideally, your heels should touch the perineum, the area between the genitals and anus.

Clasp Feet (Optional) – If comfortable, clasp your hands around your feet, gently pressing your knees downwards to deepen the stretch.

Elongate Spine – Maintain a lengthened spine with your shoulders rolled back and chest lifted.

Relax and Breathe – Relax your face and jaw. Breathe deeply and evenly, focusing on the gentle stretch in your inner thighs and groin.

Hold and Release – Hold the pose for a comfortable duration, typically ranging from 30 seconds to several minutes. To release, slowly unclasp your feet (if clasped), straighten your legs, and return to Dandasana.


Unveiling the Benefits of Bhadrasana

Here are the benefits of Bhadrasana (Butterfly Pose):

  • Improved Flexibility – It primarily targets the inner thighs, groins, and hips, promoting flexibility in these areas. This flexibility can enhance the range of motion in daily activities and other yoga postures.
  • Enhanced Digestion – The gentle pressure on the abdomen in Bhadra asana can stimulate the digestive organs, potentially aiding digestion and reducing bloating.
  • Strengthened Core and Back – Maintaining an upright posture in Bhadra asana engages the core muscles, promoting core strength and stability. Additionally, the lengthened spine can benefit overall back health.
  • Stress Reduction – The meditative quality of Bhadra asana, with its focus on deep breathing and a relaxed body, can contribute to stress reduction and promote feelings of calmness.
  • Improved Circulation – It can improve blood flow in the pelvic region, potentially benefiting reproductive health and menstrual regularity.
  • Preparatory Pose – It serves as a preparatory pose for other seated yoga postures, particularly those requiring flexibility in the hips and inner thighs.

Exploring Modifications for Bhadrasana

It is a generally accessible pose; however, modifications can enhance comfort and cater to individual needs:

Support for Hips – If sitting directly on the floor is uncomfortable, place a folded blanket or bolster beneath your buttocks to elevate your hips and reduce pressure on your lower back.

Straps for Tight Hips – If bringing your feet together proves challenging, utilize a yoga strap or belt. Loop the strap around the arches of your feet and gently pull them towards your body.

Support for Ankles – If clasping your feet behind your back strains your ankles, refrain from doing so. Simply rest your hands on your knees or thighs.

Chair Variation – For individuals with limited mobility in the hips or knees, practicing Bhadra asana in a chair is an option. Sit upright with your feet flat on the floor, knees bent, and separate your knees as much as comfortable.


The Symbolic Meaning of Bhadrasana

Bhadra asana is believed to activate the Muladhara chakra, also known as the root chakra. This chakra is positioned at the base of the spine and is associated with feelings of stability, security, and grounding. The act of pressing the soles of the feet together in Bhadra asana symbolically connects the practitioner to the earth, fostering a sense of stability and foundation.

Furthermore, some interpretations associate Bhadra asana with the Hindu goddess Durga. Durga is a powerful deity symbolizing strength, protection, and the conquering of negativity. The posture’s name, Bhadra asana, translates to “auspicious pose,” which aligns with Durga’s auspicious and protective nature. By practicing Bhadra asana, some believe one cultivates inner strength and resilience, mirroring the qualities of Durga.


Integrating Bhadrasana into Your Practice

Bhadra asana can be incorporated into your yoga practice in various ways:

  • Warm-Up Pose: Due to its gentle nature, Bhadra asana can be a suitable warm-up pose before a more vigorous yoga sequence, particularly one targeting the hips and inner thighs.
  • Restorative Pose: Bhadra asana can also serve as a restorative pose during your practice. Hold the pose for an extended period with support from props like bolsters or blankets, allowing your body to unwind and release tension.
  • Meditation Pose: Bhadra asana’s comfortable and stable position makes it suitable for meditation practice. The gentle stretch in the hips can promote alertness while the grounded posture fosters a sense of calm.


Bhadra asana, the Butterfly Pose, is a versatile asana offering a multitude of benefits for both body and mind. Regular practice can enhance flexibility, improve circulation, and promote feelings of well-being. Whether you’re a seasoned yogi or a complete beginner, Bhadra asana can be a valuable addition to your practice.

FAQs About Bhadrasana Butterfly Pose

1. What is Bhadrasana?

Bhadrasana, also known as the Butterfly Pose, is a seated yoga posture that involves bringing the soles of your feet together and gently pressing your knees toward the ground. It’s a gentle and accessible pose suitable for beginners and experienced yogis alike.

2. What are the benefits of Bhadrasana?

Bhadra asana offers a range of benefits, including:

  • Improved flexibility in the hips, inner thighs, and groin
  • Enhanced digestion and reduced bloating
  • Strengthened core and back muscles
  • Stress reduction and promotion of relaxation
  • Improved circulation in the pelvic region
  • Preparation for other seated yoga postures

3. How do I perform Bhadrasana?

  1. Begin in Dandasana (Staff Pose) with your legs extended and spine erect.
  2. Inhale and draw your legs towards your body, bringing the soles of your feet together.
  3. Bend your knees outward and allow your feet to fall naturally to the sides.
  4. Gently press the soles of your feet together towards your groin. Ideally, your heels should touch the perineum.
  5. (Optional) Clasp your hands around your feet and press your knees down gently.
  6. Maintain a lengthened spine with your shoulders rolled back and chest lifted.
  7. Relax your face and jaw. Breathe deeply and evenly.
  8. Hold for a comfortable duration (30 seconds to several minutes) and then slowly release.

4. Are there any modifications for Bhadrasana?

Absolutely! Here are some modifications to enhance comfort:

  • Support for Hips: Use a folded blanket or bolster beneath your buttocks to elevate your hips.
  • Straps for Tight Hips: Utilize a yoga strap or belt looped around your feet to gently pull them closer.
  • Support for Ankles: If clasping your feet strains your ankles, simply rest your hands on your knees or thighs.
  • Chair Variation: Practice in a chair with your feet flat on the floor and knees comfortably separated.

5. What is the symbolic meaning of Bhadrasana?

It is believed to activate the Muladhara chakra, associated with feelings of stability and grounding. The pose’s name translates to “auspicious pose,” and some interpretations connect it to the powerful Hindu goddess Durga, symbolizing strength and protection.

6. Are there any precautions to consider with Bhadrasana?

If you have any knee or hip injuries, consult a doctor or yoga teacher before practicing Bhadra asana. Listen to your body and avoid pushing into pain.

By incorporating Bhadra asana into your practice and exploring these FAQs, you can unlock the full potential of this versatile and beneficial yoga pose.

Leave a Comment