How to Do the Cobbler's Pose in Prenatal Yoga

The Cobbler's Pose (also known as Baddha Konasana, also known as the Bound Angle Pose) is an excellent pose to boost flexibility in your hips and pelvis. As a result, its also a wonderfully helpful position for prenatal yoga: the gentle stretching of the ligaments, muscles and tendons can open up the pelvis and ease the passage of the baby during childbirth.

Difficulty: Moderately Easy

Instructions

1. Sit in a cross-legged position. Slowly uncross your knees and extend them out to the sides.

2. Press the soles of your feet together. Bring your heels to your pelvis as close as is comfortable, keeping the outer edges of the feet firmly on the floor. Grasp your ankles.

3. Inhale and draw back your shoulder blades. Lengthen the front torso by raising your sternum gently upwards.

4. Exhale and tip the bowl of your pelvis forward, while keeping your spine extended.

5. Maintain this pose for several long, deep breaths (1 to 2 minutes). Push your feet towards each other, so that your knees extend away from each other, freeing up space in the hips and belly.

6. Inhale. Exhale and tilt the bowl of your pelvis backwards. Return your legs to Step 1.

Tips & Warnings

• As with all yoga, make to monitor and steady your breathing.
• 
  Keep your back straight: sit with your sitting bones even on the floor.
• If you have any problems in the knees, avoid performing this pose.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!