Bhadrasana or gracious pose

1.   Bhadrasana or gracious pose:-

How to do???????

• Sit on the floor with legs stretched out.
• Fold both the legs and bring them close to each other. The souls of the feel must touch each other. 
• Use the hands to hold the toes of the feet. Pull the legs towards the perineum. The legs should rest on the ground, touching the floor. This will require a good amount of flexibility in the beginning.
• Keep the spine straight and relax the trunk especially the shoulders.
• Maintain this final position for as long as you are comfortable. The breathing can be slow and rhythmic. For physical benefits, practice the final pose. For spiritual benefits one may also practice awareness of the mooladhara chakra.
• This pose include this much only.

It's benefits.........

• It strengthens the thighs, hips and buttocks.
• It develops flexibility in legs.
• It calms the brain and reduces mental activity.
• This posture directs the pranic energy upwards.
• It is an excellent posture  for meditation.
• It improves focus and concentration.
• It combats fatigue.

Contradictions......

• Don't practice this pose if you have any kind of knee and hip injuries.