Baddha Konasana

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. 

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