Baddha Konasana or Cobbler’s Pose

Last year, while in India, I had the opportunity to see a shoemaker on the streets of Kashi (Varanasi) repairing shoes.

The Baddha Konasana (shoemaker’s pose) asana came to light in a royal way. Kona means “angle” in Sanskrit and Baddha means “tied”.

Although his posture may have been much more “Aligned” from a yoga asana perspective, I
I couldn’t resist taking a picture of this sweet man.

This asana has so many wonderful benefits:
Helps relieve stiffness in the pelvic area and opens the groin, inner thighs and knees; Stimulates the abdominal organs; Potentially improves the health of the ovaries, prostate
gland, kidneys and bladder; Helps open the lower back and relieves sciatica; Relieves menstrual discomfort; Relieves symptoms of menstruation and menopause; Helps relieve digestive discomfort; Relieves fatigue; Strengthens and improves flexibility in the inner thighs, groin and knees.

I recommend the practice therapeutically for anyone dealing with: sciatica, tight hips, asthma, flat feet, or infertility.

Here is an edited excerpt from my book:
Restorative yoga with aids

Supported Baddha Konasana, Supported Cobbler Pose
Translation Baddha means fixed or tied and kona means angle.

The Big Picture Sometimes called the butterfly pose it is a great hip and groin opener. This was the position that shoemakers in India used to work on the shoes they were fixing.

They put the shoe between their feet and hammered away.

Basic accessories needed: Two blocks or blankets and a blanket or pillow to support the seated bones.

For some students a wall may be necessary.

Go in and go out:

Sit on the edge of your folded blanket. Bring the soles of your feet together evenly from toe to ball.

Rest your knees on folded blankets, blocks, or a combination of them.

The height of its support is determined by the opening inside.

Thighs

Put your fingertips on the ground behind you. To come our
Straighten your legs on an exhale. Transition to your next pose.

Variations for different concerns
Knee Problems – Try raising your knees higher or decreasing the angle of your legs.
Back problems: raise your pelvis, sit against a wall if necessary.
Breathe in Pose Breathe normally through your nose.

Verbal cues

Extend the spine.

Hold your ankles and extend them up.

Press your knees down into support, then relax.

Place your hands on your knees, press down as you try to push your knees toward each other, then relax.

Press the outer edge of your feet together and press the large nails towards the floor.
Externally rotate your thighs.
What to look for with the lineup
The feet are even from tip to heel,
If one knee supports, the other also needs support.
The pelvis is erect.
The back is straight.

Contraindications:
In case of knee or groin injury, use a folded blanket to support yourself under your thighs.
Practice against the wall if student has asthma or bronchitis, shortness of breath, rheumatoid
arthritis or premenstrual stress.
Pregnancy Regular practice during pregnancy can help ease labor and make a delivery easier.

The suggested guideline for how long to hold the pose, from 30 seconds to 3 minutes or more if
against a wall.

Restorative yoga with aids (available on Amazon in English and Spanish)