Yoga Cobbler's Pose

Video Transcript

"The next part of our seated asanas is cobbler?s pose or baddha konasana. So, what you'll do is you'll take and bring your feet into that butterfly position. If your hips are not open, some people can just open their legs and their knees will touch the ground. You could always grab a block, if there's too much discomfort. And, usually you get them in sets of two. And, put them underneath your knees so that'll help with the opening of your hips. If it's not too uncomfortable and your knees don't touch the ground, you can still leave the blocks out. It's up to you. What you want to do is take and the goal of it is to try to bring your feet in as close as possible. If this is too much for you, you can bring your feet out slightly. Wherever your edge is, is where you need to go. Then, take the feet like your opening the binding of a book. Grab your feet on either side and slowly open your feet. As you'll notice as I do this, my hips and knees drop. As you open, try to sit up as straight as possible. So, you may need bring your feet in a little bit more as you open. And, then let yourself fall forward. Back, again as straight as possible in the initial aspect of this posture. Continuing to let the feet open, hips drop. And, then slowly round forward letting everything fall. If you want to take and rest your elbows on the inside of your knees, this will help with opening your hips. And, then slowly roll up. And, that's baddha konasana or cobblers pose."