Baddhakonasana the cobbler pose

Yogatma Srihari

In Badhakonasana asana we have a few variations. First is badhaakona kriya and the second is badha konasana, which is a pose similar to when the cobbler is sitting doing his work. It is also known as the butterfly pose.

How to perform
To perform the badhakonasana, sit in the dandasana position. Then bend your knees and join the soles of your feet while using your hands to hold your feet or ankles.

While in the position, move your heels to the groin as much as doable.

Keep your arms and shoulders relaxed while letting your knees touch the ground and exhale slowly.

Now press your legs to the floor and let the crown of your head point towards the ceiling to elongate the spine.

Assume that your knees are moving like the wings of a butterfly. Hold this pose for up to 2 minutes.

Badhakonasana is great for increasing the flexibility of the knees and hips, it stretches the groin and inner thighs. The pose is especially beneficial to women as it helps open the pelvic region, this can help relieve menstrual cramps and also act as a prenatal exercise and even helps deal with unrinary tract infections.

The badhakonasana also aids in controlling blood pressure levels by reducing the tension in the hip and groin areas. Controlling of breathing also helps in reducing symptoms of asthma.

The cobbler pose is good for athletes as it helps increase the flexibility of the knees and ankles making the person less prone to injuries. This position stretches out the hamstrings and the lumbar region. The pose is also good for those with flat foot as it helps relieve muscle tension and eases the pain.