Cobbler Pose (Baddha Konasana)

Key Benefits

Stretches the hips and inner thighs

Opens the groins

Instructions

Sit with your spine long and straight. Draw the soles of your feet together and allow your knees to fall outwards like a butterfly. Begin Full Yoga Breathing.

Work the outer edges of the feet together to create space in the hips; visualize your spine lengthening out of your pelvis; your internal space is growing.

Inhale lengthen and open; exhale, soften your hips whilst you maintain that length and openness. Only go into the pose as far as you can without straining the knees. 

Hold the pose for as long as is comfortable; or 5 full breaths, slowly building up to 10-15 breaths.

To come out of the pose: take your hands under your knees and slowly draw them back together. Hug your knees into your chest and drop your forehead to your knees.

Modifications & Variations

If you are uncomfortable in this position, try these modifications:

Place a pillow/s or a bolster or rolled up blanket under each knee

Place a pillow or folded blanket under your buttocks to lift your spine

Restorative Butterfly Variations: 

Sleeping Butterfly: Practice the pose as described above, with an added forward fold: Lift through the spine and lead with your chest as you bow your head to the floor. Hold wherever is comfortable; resting your head on the floor or a yoga block if you can.

Reclining Butterfly: With your feet pressing together and your knees out to the side, lay on your back with your arms by your sides and your head on a pillow if necessary.

supported-cobbler

 

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