Summary of the PoseCobbler's Pose, also known as Baddha Konasana or Butterfly Pose, opens the hips and inner thighs softly (groin area). It's a pleasant and simple introductory posture for people of all ages.
STEPS
Step 1
Take a sit on the ground with your legs out in front of you and your spine long. This is known as dandasana.
Step 2
Bend your knees and bring your feet's soles together. Allow your knees to open and fall towards the ground. If your knees remain far above your hips, you can elevate the ground by bringing your seat to a block, bolster, or blanket.
*Modifications: Place blocks or blankets beneath your knees to brace your knees and prevent strain on your inner thighs.
Step 3
Draw the heels closer to the groin while keeping a long spine and reaching out through the crown of the head.
Step 4
Relax your sight ahead or to the tip of your nose.
Step 5
Bring your hands on the backs of your knees and point your knees towards the sky to release. The soles of the feet touch the ground.
BENEFITS
- Hips, groin, knees, and inner thighs are stretched.
- Improves pelvic circulation, which aids in the relief of period cramps and some menopausal symptoms.
- Relaxes the mind
CONTRAINDICATION
- A groin or knee injury