Cobbler's Pose (Baddha Konasana)

Turning to yoga to maintain our physical and mental fitness is always a good idea. Yoga has shown to improve and heal numerous ailments when it comes to our bodies and our minds.

Cobbler’s Pose (Baddha Konasana)

Derived from the Sanskrit words ‘Baddha’ which means ‘bound, chained, restrained or caught’ and ‘Kona’, which means, ‘corner or angle’, the Cobbler pose is an excellent exercise for the hips, groin, and thighs.

Also known as Bound Angle Pose, the cobbler pose is a simple pose that comes with numerous benefits for the body and mind.

Cobbler’s Pose Directions:

Step 1:

Sit on the floor with your legs extended straight. You have the option to keep your pelvis raised on a blanket if your hips are tight. Slowly bring the soles of the feet together towards the pelvis and hold the ankles.

Step 2:

Hold the big toe of each foot with the first finger, second finger, and thumb of each hand. You can also use each hand to grip the ankles or shins if you are unable to reach the toes.

Avoid putting pressure on your knees. You have the option to place a pillow under your sitting bones to balance the pelvis.

Step 3:

As you exhale, slowly double up forward, as you stretch your spine. Maintain the length of your torso and stretch as far as you can with comfort.

Step 4:

Hold this pose for about 1–5 minutes and as you inhale, slowly return back to the starting position.

Muscles Engaged: Hips, thighs, abdominal muscles.

Cobbler’s Pose Variations:

Variation 1:

Goddess Pose (Supta Baddha Konasana) or Reclining Bound Angle Pose.

Once you have pulled your feet in toward your groin, instead of holding the toes or ankles and bending forward, exhale and lean back as you bring the elbows towards the floor.

Slowly lower your torso towards the floor and stretch your hands out on either side of you, with palms facing up. Hold this position for 1 – 5 minutes and maintained relaxed breathing.

Variation 2:

Goddess Pose with a Strap

Take a yoga strap around your waist while seated in Cobbler Pose. Coil the strap so that it passes below the feet and stays under the ankles. Keep the knees out to either side and tighten the strap as per convenience. Recline into Goddess Pose.

Variation 3:

Goddess Pose with a Block

Place a block on the yoga mat and lay on the block to let the rib cage rests on it, in a reclined position. Lie down comfortably and focus on your breathing. Adjust the block as you need for convenience and comfort.

Benefits of Cobbler’s Pose:

Cobbler’s pose comes with an immense amount of benefits for the body that includes improved digestive function and flexibility.

Added benefits of Cobbler’s Pose include the following:

  • Improves flexibility
  • Strengthens the groin, knees, and inner thighs
  • Stimulates the abdominal organs, specifically those related to the digestive system
  • Improves the functioning of the prostate glands and ovaries, bladder, and kidneys
  • Stimulates the heart muscles
  • Opens up the lower back

Cobbler’s Pose is recommended for those suffering from:

  • Depression
  • Anxiety
  • Sciatica
  • Constipation

Cobbler’s Pose Precautions:

Some necessary precautions should be taken if you suffer from a chronic illness. Make sure to consult your doctor if you are able to practice yoga and other exercises.

Avoid practicing the cobbler pose if you suffer from:

  • Suffer from a hip or shoulder injury
  • Suffer from knee or groin discomfort
  • Just had a baby. If you have been practicing this pose before the delivery, let the pelvic muscles regain their strength before resuming the practice.

Cobbler’s Pose Recap:

Some things to keep in mind:

  1. This Asana is a warm-up pose to prepare your muscles for strenuous exercise.
  2. Although the cobbler pose is a relatively easy pose, it may seem difficult for beginners. Beginners should avoid fast, jerky movements.
  3. A beginner’s tip for the Cobbler Pose would be to sit on a support (a folded towel or a cushion) particularly if it is uncomfortable to lower the knees close to the floor or if the back is rounded.
  4. Make your movements as smooth and easy as possible.
  5. Make sure to Distribute the weight equally to maintain the balance in the pelvic area.

Quick FAQs

1. How can you practice the cobbler’s pose?

Following the steps mentioned in this article will help to guide you in your practice. Your form will improve over time.

Updated by Siya Rajan on 05/29/2018

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