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To perform Bhadrasana, begin seated with your legs extended in front. Bend your knees and bring the soles of your feet together, allowing the knees to drop outward. Grasp your ankles and pull your feet closer to your body while pressing your knees towards the ground. Hold the position for a few breaths before releasing.
This pose helps to open the hips and groin, enhancing circulation to the pelvic region, which can help regulate the menstrual cycle and alleviate cramps. Additionally, it aids in relieving bodily tension and stress.