Cobblers/Butterfly Pose ~ Badda Konasana

Cobblers Pose was named for the traditional seated posture of Indian cobblers; it's sanskrit name, Baddha Konasana literally means 'Bound Angle'. This pose is also known as Butterfly Pose.

Baddha Konasana is very simple, static seated pose designed to open our often tight groin and hip muscles. Our Western culture has trained us to sit in chairs, with little or no respect for the hips or lower back - those who work in offices are often the hardest hit and have the most difficulty with opening postures.

Though it does not appear to be an active pose, Cobblers pose is also a toner for the muscles of the pelvic floor and for the internal organs in the lower abdomen.

As with may hip opening poses, Cobblers pose is especially good for women during menses and menopause because it stimulates the ovaries; it is also very good for pregnant women and is thought to ease childbirthing pains when practiced consistently through the entire pregnancy. There are also benefits for men because Cobblers pose stimulates the prostate gland. This is a simple, luxurious stretch that soothes the entire pelvic floor, releases tension from the lower back, as well as toning the legs and feet. Enjoy your time here - you deserve it

Type: Seated pose

Benefits: eases tension in the lower back; soothing for sciatica, deep opener for the hips, groin, inner thighs, and knee joints; tones the buttocks, hips, ankles, small muscles of the feet, therapeutic for fallen arches, high blood pressure, menopause, menses and PMS, mild depression, anxiety,

Drishti: straight forward

Technique: begin in Staff Pose; inhale and lengthen through the spine, grounding your sitting bones into the ground; exhale and bend your knees, bring your heels into your pelvis (as close as is comfortable for you); inhale and grasp the big toe of each foot, keeping the outer edges of the feet touching; bring your pelvis slightly forward to ensure proper pelvic alignment and engage your lower abdominals; exhale and lift the chest, lengthening again through the spine; do not put any pressure on your knees, ground the tops of your thigh bones into the ground; breathe here for a few breaths, release the feet, straighten the legs back into Staff Pose

Modifications: if you cannot grasp your big toes, grasp your feet or your ankles, whichever brings you ease in the pose; if your hips, lower back or knees are tight, support each with a folded blanket or two, as needed; only bring your heels in as far as it is comfortable for you; if you are flexible and want a further challenge in this pose, bring your body to balance on your sacrum and draw your feet in towards your chest, this is a very deep opening for the hips and groin; give strong support to the feet and ankles in this variation, to reduce strain on the knees

Contraindications: knee injury, groin injury or lower back injury - if you are able to do so comfortably, try supporting yourself with blankets, otherwise, avoid this pose until you restore strength you your injury; this pose is not recommended for women who have just given birth - wait until your body has healed from birthing before engaging in deep groin opening poses

Counterpose: Hero Pose (modified)