Cobbler's Pose - Baddha Konasana

How to Do Baddha Konasana Yoga Pose
Baddha Konasana. Ann Pizer

Type of pose: Seated

Also known as: Bound Angle Pose, Butterfly Pose

Benefits: Opens the hips and groins.

Baddha konasana is one of our ten essential poses for yoga beginners, which gives an indication of how often you can expect to see this pose in class: a lot. That's because it's a good basic stretch that almost anyone can do, even if it takes a few props to get there. If you have kids, you probably saw them sit this way when they were babies.

As we move into adulthood, we tend to spend more time sitting in chairs with our legs together. Our bodies become accustomed to this position and begin to succumb to the resulting problems, including back pain. Stretching the hips and inner thighs in baddha konasana can begin to counter act the effects of too much sitting.

Instructions:

1. From staff pose, bend your knees. Bring the soles of your feet together, letting your knees fall out to either side.

2. Draw your feet in as close to your body as is comfortable. Back off if you feel any pain in your knees.

3. Press the outer edges of your feet together strongly. The feet may begin to open like a book. You can encourage this with your hands.

4. Sit up tall with a long spine and your shoulders moving away from your ears.

Beginners' Tips:

Take padding, like a folded blanket or two, under your sit bones if it's hard for you to sit up straight. Position a block under each knee for support if your knees are very far from the floor.

Advanced Tips:

Keeping the spine long, come into a forward bend by tipping your pelvis forward. You can place your elbows on the tops of your thighs to help them open.

Variations:

Reclined goddess pose - supta baddha konasana is a version of the pose where you keep your legs as they are while lying down on your back.

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