Baddha Konasana C or Bound Angle Pose is also known as Cobbler’s Pose.
The benefits of this pose include toning your internal organs by increasing blood circulation and life energy while stretching and releasing the hips. Many people have a lot of tightness in the hips and low back. This tightness can be a major cause of low back pain.
Let’s look at how to do Baddha Konasana C.
Start by bending your knees and bringing them in close to your chest with the soles of your feet on the floor.
Now drop your knees out to the side, allowing your hips to rotate externally.
Place the soles of your feet together.
When you do this, your knees may be elevated, and your back may round. Try to keep your back straight and place blocks or bolsters beneath your knees for added support.
You never want to feel pain in the knees in this pose. If you do, use higher blocks or bolsters to elevate your knees to the point where you feel no pain.
You may feel bands of tension in the inner thighs. This is what you want to release during the pose.
Baddha Konasana C is not a passive pose. You must activate your legs in the pose. To do this, root down to the base of your little toe. Activate your ankles, and spread the soles of your feet open like a book.
As you activate your feet, they’ll naturally want to move away from the pubic bone, but in this pose they should be as close to the pubic bone as possible.
Now get rid of any roundness in the back or tilting under of your pelvis. Lift up through your pelvis until you come to the very top of your sitting bones.
Press your thumbs on the mound of your big toes and curled fingers around your foot.
Lift through the center of your chest. Send your pubic bone back as you send your chest forward and roll forward on your sitting bones, bringing your chin to the floor.
If you can’t bring your chin to the floor yet, come forward as far as you can while maintaining the pose.
When we approach flexibility, be sure to remember to have calmness, ease, patience, and kindness.
Watch this tutorial from Kino for a better understanding of how to do Baddha Konasana C.