Baddha Konasana - Cobblers Pose

Also known as: Bound Angle Pose

Type of pose: Seated

Benefits: Opens the hips and groin

Instructions:

1. From Staff Pose – Dandasana, bend the knees bringing the soles of the feet together and letting the knees fall out to either side.

2. Keep the spine long.

3. Press the outer edges of the feet together strongly.

Beginners: Take padding under the sit bones if necessary. Position a block under each knee for support if necessary.

Advanced: Keeping the spine long, come into a forward bend.

Variations: Supta Baddha Konasana – a reclined version of the pose.