How to Do Bhadrasana Pose | Gracious Pose

We love Bhadrasana because it’s one of those poses that feels like a warm hug for your hips and a reset for your mind. Often called Gracious Pose or even Butterfly Pose, it’s all about finding a sense of stability and ease while sitting tall. It’s the perfect way to ground yourself after a busy day or to prepare your body for a deeper meditation practice.

This pose focuses on opening up the hips and inner thighs, but it’s also a wonderful way to check in with your posture and your breath. Whether you’re feeling a bit tight from sitting at a desk or you just need a moment to breathe and reconnect, Bhadrasana meets you exactly where you are. There’s no need to force anything here; it’s all about honouring your body’s natural range of motion.

In this guide, we’ll walk you through how to feel into this grounding shape, with plenty of options to make it feel just right for your unique body.

How To Do Bhadrasana (Gracious Pose )

Find your seat
Start by sitting comfortably on your mat with your legs extended out in front of you. If you find your lower back rounding or your hips feel quite tight, we highly recommend sitting on the edge of a folded blanket or a firm cushion to give your pelvis a little lift.

Bring your feet together
Gently bend your knees and bring the soles of your feet together, letting your knees fall open to the sides. You can slide your heels as close to your body as feels okay, or keep them further away to create a wider diamond shape, both are perfect!

Lengthen your spine
Rest your hands on your ankles or feet, and imagine a soft thread pulling the crown of your head toward the sky. Relax your shoulders away from your ears and let your chest feel broad and open.

Soften into the shape
As you breathe, let your knees settle toward the earth. If they feel a bit high or unsupported, you can tuck blocks or cushions under your thighs to help your muscles truly relax. If you’re practising this as Yin Yoga, you might choose to stay here for 3-5 minutes, letting gravity do the work.

Breathe and settle in
Close your eyes or soften your gaze and take a few deep, nourishing breaths. Feel the connection of your sit bones to the mat and enjoy this moment of stillness. When you’re ready to come out, use your hands to gently guide your knees back together.

The Benefits of Bhadrasana (and Yoga in General)

Bhadrasana is such a beautiful way to gently open up through the inner thighs and groin, helping to release any physical tightness we might be holding in our hips. Because it encourages a tall, upright spine, it also helps us feel a little more spacious in our upper body while supporting healthy digestion. It’s a wonderful pose for improving circulation throughout the lower body, leaving you feeling a bit more vibrant and energised.

Beyond the physical, this pose is a real gift for the nervous system. By grounding down through the sit bones and focusing on a steady breath, we can move out of that ‘busy’ headspace and into a state of calm. It’s particularly good for balancing our emotions and tapping into our creative side. This is what we love about Yoga, it’s not just about becoming more flexible or strong. It’s about creating a quiet space within yourself where you can feel completely grounded and at home in your own skin.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Chaturanga Dandasana Pose | 4 Limbed Staff Pose
• How to Do Baddha Konasana Pose | Bound Angle Pose
• How to Do Eka Pada Rajakapotasana Pose | King Pigeon

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training, along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself, this training meets you where you are.

Always merrymaking,
Emma + Carla