Cobbler's Pose or Butterfly Cobbler's Pose (Butterfly) - Baddha Konasana

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Cobbler’s Pose (Butterfly) – Baddha Konasana

Pose Summary

Cobbler’s Pose aka Baddha Konasana or Butterfly gently opens the hips and inner thighs (groin area). It’s a fun and easy beginner pose for all ages.

Yoga Collective - Cobbler’s Pose (Butterfly) – Baddha Konasana

Steps

Step 1

Come to a seat on the earth with your legs extended out in front of you and your spine long. This is dandasana.

Step 2

Bend your knees and bring the soles of your feet together. Allow your knees to drop open and down towards the earth. If your knees remain way above your hips you can bring your seat to a block, bolster or blanket in order to elevate the earth.

*Modifications: You may also support your knees and reduce the strain on your inner thighs by placing blocks or blankets beneath your knees.

Step 3

Bring the heels closer to the groin while maintaining a long spine and extending out through the crown of the head.

Step 4

Soften the gaze ahead or to the tip of your nose

Step 5

To release, bring your hands to the backs of your knees as you bring the knees to point towards the sky. Soles of the feet come to the earth.

Benefits

  • Stretches hips, groin, knees and inner thighs 
  • Improves circulation in pelvis which helps relieve menstrual cramps and some symptoms of menopause 
  • Calms the mind 

Contraindications

• Groin or knee injury