How to Do the Cobbler Pose in Yoga

The cobbler pose in yoga is sometimes called the butterfly. This is a sitting position, which is easy for only some practitioners of yoga to execute. If you can’t do the full cobbler, modify it by leaving your knees in the air.

Things You'll Need

• Yoga mat

Instructions

1. Seated on your mat, gently move your right foot into your crotch area.

2. Repeat the above movement with your left foot. The bottoms of your feet should be touching.

3. Gently grasp your ankles with your hands.

4. Carefully pull your feet in closer to you.

5. Relax your knees and try to lay your left leg down onto the floor on the left side and your right leg down onto the floor on the right side. If you can’t get your legs down onto the floor because it hurts or because you’re simply not flexible enough, back off. Instead, hold the position with your knees and legs up off of the ground.

6. Relax your shoulders, Don’t bunch them up.

7. Take deep full breaths, while holding the position.

8. Notice that you feel a stretch in the inner thigh.

Tips & Warnings

• This posture not only stretches your inner thighs but it improves the flexibility in your hips. The cobbler pose will help strengthen your lower back and legs.

Resources

• Expert Village, Ruth Ann Lunderburg, Cobbler