Cobbler’s Pose (Baddha Konasana in Sanskrit) is a great hip opening pose. Depending upon the book you read or yoga studio you attend, this pose may also be called the Bound Angle Pose.
Cobbler’s pose is a seated asana that opens the hips and groin area and stretches the knees and thighs. This asana is beneficial for improving circulation, menstrual discomfort, anxiety and fatigue. This pose is used in prenatal yoga because it is safe for pregnancy and helps to prepare the body for birth.
Generally, you will start seated on your yoga mat in staff pose. Together or one leg at a time, you will bend the knees and bring the feet up in front of the pelvis. Bring the soles of the feet together, so they are touching. Press the feet together.
The heels should be as close to the pelvis as possible. Hold the toes of your feet or the ankles, depending on your level of flexibility, with your hands and keep the outsides of your feet pressed together.
As you are moving into the pose and holding the asana, keep the spine elongated. With each breath, lengthen the spine and let the knees fall to the floor. Don’t force the knees to the floor. Relax with each breath and gradually the knees will sink lower and lower. Pushing can cause injury and there is no reason for it in yoga, or really ever.
This pose can be modified, if needed. If you have tight hips or are unable to sit comfortably, a blanket or cushion can be used. Support can also be placed under the legs, if needed.
Moving out of this pose will vary, depending on the class and level. Some will return to staff pose, but intermediate or advanced level yoga classes will often move into a forward bend, while keeping the legs in cobbler’s pose.