This simple pose is often used as a seated meditation posture and is gentle on the hips and legs. It helps deactivate the stress response and strengthens the core muscles of the body. It also helps improve flexibility, increase concentration and relieve depression. It is also helpful for lower back pain.
To practice Cobbler’s Pose or Baddha Konasana, follow these steps:
- Start by sitting on the floor with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, letting your knees fall open to the sides. You can use a bolster or blankets to support your outer thighs if your hips are tight.
- Bring your heels as close to your pelvis as you can, while keeping your spine straight.
- Press the soles of your feet together and use your thumb and index fingers to hold onto your big toes.
- Inhale and lengthen your spine. Exhale and gently fold forward, keeping your spine straight. You can place your hands on the floor in front of you or on your feet.
- Hold the pose for several breaths, then slowly straighten your spine and release your feet as you exhale.
It’s important to keep your spine straight and your chest lifted as you fold forward in this pose. Avoid rounding your back or collapsing your chest. You can also try using a block or pillow to support your forehead if you have trouble reaching the ground.
Remember to be gentle with yourself and listen to your body as you practice. It’s okay if you can’t fold all the way down in the beginning – focus on keeping your spine straight and gradually increasing your flexibility over time.
Info about Cobbler’s Pose
Originally derived from the traditional sitting posture of Indian cobblers, Cross-legged Sitting Pose is a simple yoga exercise that stretches the thighs and hips. Also known as Supta Baddha Konasana, the reclined cross-legged pose is a deeply relaxing and restorative pose.
The cross-legged pose is a great warm-up for any yoga practice. It can also be a great addition to seated stretches. This is because it opens up the hips and lower groin area and reduces stress on the knee joints. It also promotes fertility and helps to expel toxins from the body.
What are the benefits of the Cobbler’s Pose?
This pose is beneficial for people with menstrual cramps and menopausal symptoms. It also stimulates the kidney meridian and helps relieve birth pains. It can also be helpful for people suffering from mild depression and fatigue. It also increases blood circulation in the girdle region and strengthens the pelvic floor.
The Cobbler’s Pose can also be performed with a block, blanket or pillow. Using a block or blanket will help support your pelvis while you are in the pose. It also allows you to adjust the height of your knees as you see fit.
People with knee problems should avoid this pose. It is best to consult your doctor before starting any exercise program. You should also be careful not to let your knees fall to the side. A folded blanket or pillow can be placed under your knees for additional support.
It is also important to take precautions if you have a chronic illness or have recently had a baby. You may also need additional support for your knees if you suffer from a tight hip.
What to consider
When doing the cross-legged pose for the first time, be sure to avoid jerky movements and distribute your weight evenly. This will help you get the most out of the pose.
To get the most out of this pose, you need to take the time to breathe properly. Take a deep breath and hold it for a few seconds. Breathe out slowly as well. After taking a few breaths, lean forward to hold the stretch without straining.
For added comfort, you can also place a folded blanket or pillow under your knees. You can also sit on a folded blanket if you have tight hips. This will encourage your hips to open up and give you extra support.
The Cobbler’s Pose has a positive effect on the body by increasing blood circulation, relieving daily stress and anxiety, and strengthening the hips and thighs. It also stretches the groin area and releases tight hip muscles. It is also suitable for people with lower back or groin pain.
Before starting any yoga pose, be sure to consult your doctor to make sure you are physically healthy enough to perform it.