Cobbler's Pose - Baddha Konasana
with your legs straight out in front of you, raising your pelvis on a blanket if
your hips or groins are tight. Exhale, bend your knees, pull your heels toward
your pelvis, then drop your knees out to the sides and press the soles of your
Bring your heels as close to your pelvis as you comfortably can. With the first
and second finger and thumb, grasp the big toe of each foot. Always keep the
outer edges of the feet firmly on the floor. If it isn't possible to hold the
toes, clasp each hand around the same-side ankle or shin.
Sit so that the pubis in front and the tailbone in back are equidistant from the
floor. The perineum then will be approximately parallel to the floor and the
pelvis in a neutral position. Firm the sacrum and shoulder blades against the
back and lengthen the front torso through the top of the sternum.
Never force your knees down. Instead release the heads of the thigh bones toward
the floor. When this action leads, the knees follow.
Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees
away from the floor, and extend the legs back to their original position.