Baddha Konasana - The Cobbler by Sue FullerBaddha Konasana (The Cobbler)

Baddha Konasana is also known as the bound angle pose or cobbler.  This is an easy way to improve posture and alignment.

This posture can be performed by all levels.  Newer students might need to modify the posture by elevating the hips and sitting on a Yoga Bolster or a few folded towels.

It will remove tension in the pelvis, improve alignment, lengthen the inner thighs and strengthen the muscles of the torso and back. 

Begin by sitting with a straight spine and the soles of your feet together.  Become aware of the connection between your sitting bones and the floor, then work to draw up your lower abdominal muscles maintaining the connection between your sitting bones and the floor. 

Lightly hold onto the insides of your feet, if this not possible rest your hands onto your shins or knees.

Take your time to feel that you are growing up out of the crown of your head, feel the length of your spine as you maintain a connection between your sitting bones and the earth. 

Now take your focus to the sides of your body, both sides of your body from your underarms to the floor should be equal in length, also notice the position of your torso, make sure that it is not rotating and it is square to your front. 

Now notice your knees, both knees should be releasing equally towards the floor. As you hold the posture breathe slowly in and out through your nose continue to scan through all of these areas to ensure that the body remains in a state of balance.

Hold for as long as required if you feel pain or discomfort relax the posture immediately.

Variations

It is possible to release your upper body forwards to deepen the release, this can be done with a flat back or rounding the spine and taking your forehead towards your big toes.

This posture appears in some of the Yoga 2 Hear Beginners and Improvers audio yoga classes.

Sue Fuller is a leading yoga teacher, columnist and course author.  She is the creator of the Yoga 2 Hear range of audio yoga classes.  There are over 60 yoga classes suitable for different abilities all available from www.yoga2hear.co.uk.