Baddha Konasana – Seated Cobbler Pose or Butterfly Pose
- Sit on your mat, bring the bottom of your feet together, and bend both of your knees.
- If you have sandbags, place the sandbags on upper thighs to help create external rotation.
- If your knees do not easily touch the earth, place blocks under your knees.
- Draw your upper calf muscles towards your hamstring muscles.
- Place your hands on your shins or the front of your feet.
- Draw the front of your spine upright.
- Hold the pose for 5-10 easy breaths.
- Remove the props and outstretch both of your legs.
- Relax and feel the effects of the pose.
