Cobbler’s Pose | Baddha Konasana | Yoga Pose

In this practice

Key teachings

• Hip opening and flexibility
• Spinal elongation and grounding
• Mindful engagement of inner thighs

Ideal for

• Beginners and all levels
• Individuals seeking hip flexibility
• Relaxation and meditative practice

Lesson

Instructions

Begin sitting on the floor with your legs outstretched. Bend your knees out to either side, and bring in the soles of your feet to meet. Pull in your legs towards the body, so that your heels touch your perineum. Ground through the sitting bones and elongate your spine. Push outwards from the inner thighs allowing the outer thighs and knees to come closer to the floor. Interlace your fingers and cup your toes. Use your thumbs to open out the soles of the feet like an open book. Resting your elbows on your inner thighs, hinge forwards from the hips and ease the head towards the floor. Gently come back up to the sitting position.

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Steps

• Baddha Konasana (Cobbler's Pose)
• Seated forward fold
• Foot and hand placement for deep stretch

Benefits

• Increases flexibility in hips and groin
• Lengthens the spine
• Calms the nervous system
• Stretches inner thighs