How To Do a Cobbler Pose?

Baddha Konasana, also recognized as Butterfly Pose, Bound Angle Pose, or Cobbler Pose, is a seated pose that reinforces and opens the hips and groin, thereby relieving abdominal discomfort. This pose will assist with breastfeeding, urinary distress, and symptoms of pain and heaviness if practiced regularly. 

Be sure to keep breathing in mind throughout each workout. Baddha konasana is an asymmetrical posture that perfectly balances the upper and lower bodies. 

The legs extend and shift away from each other while the shoulders flex and face outwards. To tie the soles together, use your fingertips to keep the toes together where the outside edges of your feet meet.

The Idea of The Cobbler Pose

The Sanskrit word 'Bhadra' translates to 'throne' in English. Bhadrasana implies "throne pose." In specific sources, this yoga posture is referred to as Baddha Konasana (Bound Angle Pose). Baddha is the Sanskrit word for 'bound,' 'caught,' and 'kept,' and Konasana is the Sanskrit word for 'angle.' 

The Hatha Yoga Pradipika mentions Baddha Konasana as one of the most essential yoga poses. While the Cobbler Pose is easy, it can be challenging for beginners. 

If it is difficult to lower the knees down to the floor or if the back is rounded, a beginner's tip for the Cobbler Pose is to lean on a brace (a folded towel or a cushion). Make sure the motions are as fluid and effortless as practicable. It's also essential to distribute the weight evenly to keep the pelvic region balanced.

How To Perform The Cobbler Pose

Step 1:

Take a seat on the mat. Maintain a straight back and spine. Relax your hands and elbows by placing your palms on the mat. Straighten your knees in front of you. Now, gently bring both of your feet together, as seen in the picture. Kneel and place your feet down on the carpet. Bring your legs up against your sternum. Maintain a shoulder-width distance between them. Maintain a neutral and calm demeanor.

Step 2:

Put your hands on your ankle and hold it there. Your leg should be comfortable and relaxing on the ground.

Step 3:

Maintain a straight body with your shoulders on your spine.

Step 4:

Squeeze the toes of your thighs along with your fingers. Bend the knees and lean in a little. Your neck should be parallel to your head. As soon as practicable, try to hit the ground on your feet. Through your groins, feel the stretch.

Step 5:

Bring your chin to your toes. Bend your body sideways as much as you can and brush your toes with your brow. Stretch your back and position your head on your heels to relieve stress. In front of you, spread your arms wide. Maintain a shoulder-to-shoulder distance between them. The palms of the hands should be in contact with the earth. Keep in mind that your feet can be as tight to your spine as your balance requires. Kneel on the ground or close the distance to the smallest possible size. You're now in Cobbler's Pose. For 1-2 minutes, hold the pose. Then, with your back straight and your legs out in front of you, release the pose. You will repeat it several times with brief breaks in between.

Frequently Asked Questions

What Is The Origin of The Name "Cobbler's Pose"?

Since cobblers in India typically sit on the floor when working, Baddha Konasana is also known as "Cobbler's Pose."

Is it Okay if We Do a Cobbler Pose After We Eat?

Blood supply to the pelvic region and stomach improves, resulting in improved bowel function and digestion. It can be performed immediately after a meal. If you have a leg or knee problem, don't do it.

What are The Benefits of Cobbler Pose?

It stretches and supplies the body's internal organs. It bends and lengthens the neck. When performed with your head and torso supported, it relieves neck and lower back discomfort. It spreads the hips, legs, and ankles gently.


Cobbler's Pose is a hip and groin opener. This is a popular place for babies and small children on the field. Adults also break the practice, preferring instead to sit in chairs with their legs crossed. Postural issues, such as back pain, may arise as a consequence. 

Baddha Konasana, which stretches the hips and inner thighs, may help alleviate neck strain symptoms. It will also help you train for other meditation seated positions that include hip and groin flexibility. You don’t want to pull your knees down or hold them down with your paws. 

Leave the knees in the lowest regular place if they don't go to the concrete. Release the thigh bone heads as far as possible. You would most definitely gain the versatility that helps them to go to the floor unassisted with practice. Make sure the back and neck aren't rounded. You should have a broad torso and loose shoulders.