Bhadrasana (Gracious Pose | Butterfly Pose)

Sit straight with legs fully stretched straight in front.

Now, keeping the legs in contact with the floor, bend the knees bringing the soles of the feet together with your toes pointing outward.

Try to pull the feet to bring the heels as close to the body as possible.

Widen the thighs and lower the knees until they touch the floor.

Once this position is secured, interlock the fingers of the hands on the feet gripping the feet firmly

Stretch the spine erect and gaze straight ahead.

Hold the position as long as you can.

Release & return to starting position.

Having the back and shoulders rounded, not erect.

Increases the flexibility in the hips

Improves mobility in the joints of the knee, ankles, sacral, and hips.

Enhances the functioning of the reproductive and abdominal organs.

Release Varicose veins.

Avoid in case of suffering from rheumatoid arthritis.

Any type of injury or surgery in the knee, ankle, or hip.

Avoid in case of swelling or pain in the hip.