Technique of Bhadra asana:
Spread a bed sheet or mat on the floor and stand on the knees (on the mat). Now bend your right leg from the knee and put under the hip. Then, put left leg under the hip by bending from the knee like before. Join both the knees and put by touching with the floor and put paws on the floor and heels with the hips. Now sit by giving pressure of whole body on the paws and heels. After that, hold toe of left leg with the right hand and toe of right leg with the left hand. Now make jalandhar bandh viz bend head forwardly by inhaling breath and keep it by touching with the throat and bring the shoulders forwardly by pulling upwardly. Now, do the practice of bhadra asana at the time of looking the front part of the nose. Stay in this position according to your capacity and remove the jalandhara bandha. Thereafter, raise your head up and exhale. Do the practice of badhara asana by taking breath and making jalandhara bandha again.
There is another technique of bhadrasan in Yoga Shatra too. In which, the position of this asana is like the position of previous asana but jalandhar bandh is not used in this asana and both the hands are put on both the knees instead of holding the tiptoes of the feet with the hands.
In the asana of bhadrasana, the person should do practice of this asana by the second technique first and after that do the practice of this asana with the first technique.
The person should concentrate on the middle portion of both the eyebrows of the eyes. A person gets free from the tension and the mind becomes constant.
This asana is very useful for the constant mind. Concentration on the front part of the nose keeps the mind constant. The practice of this asana makes the body healthy. This asana is helpful in increasing the appetite and it is useful for the lungs too. It helps in stretching the veins of pelvic region and knees and they become strong. It provides strength to the thighs, knees and calves.