Yogendraji in Bhadrasana

Yogendraji in Bhadrasana posture.
Bhadrasana is a final posture and is difficult for most people to achieve. Even though it is a meditative posture, dynamic movements are involved. The asana is known to boost confidence and creates a feeling of achievement. The asana is symbolic of auspiciousness and peace.
-Sit erect with your legs outstretched and hands at the sides.
-Bending both your knees bring the soles of both your feet together. Use your hands to bring the soles of the feet as close to your body as possible.
-Once your feet are closest to the body, keep holding it, trying to push the knees down to the floor. You can also use both your palms to gently push the knees downwards in case the previous step is difficult.
-Once your knees are as far down as possible hold the feet with your hands, close your eyes and breathing normally, watch your breath. Or, you can place your palms on your knees. 

-To relate the posture, Gently open your the eyes, release one leg at a time to return to starting position.

Though this is a meditative posture, to provide flexibility to the hip and thigh joint, you can make butterfly movements, that is, push the knees up and down several times before you practise watching your breath. The asana is known to improve Severe arthritis and in relieving pain in the hip and knee joints.