How to Do a Baddha Konasana Pose

The Baddha Konasana or “Cobbler’s Pose” in yoga is a seated pose that is also known as the Bound Angle Pose. Baddha Konasana works to open the hips and groin while keeping the spine long. Here’s how to correctly perform the Baddha Konasana pose.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Yoga blocks
• Comfortable clothes
• Towel

1. Get into position. You will get to the Baddha Konasana pose by starting from the Dandasana, which is when you sit with your legs straight out in front of you. From here, bend your knees and pull your heels toward your pelvis. Let your knees fall to the sides and press the soles of your feet together.

2. Adjust your legs. Keeping your spine long, bring your heels as close to your pelvis (or crotch area) as is comfortable. With your first and second finger and your thumb, grasp the big toe of each foot. If your can’t hold your toes, grab the ankles or shins.

3. Find a solid base. Press the outer edges of the feet tightly together. Always keep the outer edges of the feet firmly on the floor so that your are strongly rooted in your seat.

4. Sit up straight. Shift your weight so that your pubis in the front and your tailbone in the back are equidistant from the floor.

5. Engage your upper body. Roll your shoulders back so that your shoulder blades slide down your back. Lengthen your torso and tuck your tailbone down between your sit bones.

6. Contract your core. Your core muscles are the girdle of muscles that surround your lower back and abdomen and are the key to performing all yoga poses. Engage your core muscles by drawing your abdomen toward your spine and cinching your waist as if there was an actual girdle around your mid section.

7. Come out of the Baddha Konasana pose. When you’re ready to release your pose, inhale and lift your knees away from the floor and then slide your legs out to the extended Dandasana position you started with. From here you may stand.

Tips & Warnings

• If you’re new to yoga, you may want to place padding, a rolled towel or a folded mat, under your sit bones. It will make the position more comfortable and help you to correctly align your body.
• Your sit bones are literally the bones on which you sit. These are the two bony points under the muscle and fat of your buttocks.
• If you feel pressure on your knees, position a yoga block under each knee for support.
• Never force your knees down to the floor with your heads.

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