Have you ever pressed your thighs down with your hands to encourage them further towards the floor?
Perhaps you like being assisted by your teacher – or a friend – when they lean their weight on you to help you deepen into the pose? You will gladly suffer the pain if it helps you bend further forward towards your toes.
Some of us are willing to put our body through torture thinking “no pain, no gain”, yet not everyone is willing to push themselves through the pain barrier.
However pain is not necessary to progress – the problem is not your body or tight hips – it is the technique of how you practice Baddha Konasana.
It feels as if you are forever practicing but getting nowhere
No matter how much time and effort you put in, you see no results.
It leaves you wondering where the problem lies – is it your back, or hips or both?
To perform Baddha Konasana (Cobbler Pose) confidently, what you really need is to change the technique.
Lower the knees
Sit in Baddha Konasana on a folded blanket, with your back to the wall
Touch the soles of your feet together and bring your heels closer to the groin
Bring your knees wide apart and use the palms to help press the thighs closer to the mat
Keep your back erect and breath normally
Benefits: Helps the back stay straight, widens the thighs and opens the hips
Baddhanguliya Baddha Konasana
(Interlock the fingers)
Bend forward and touch the chin to the floor
Interlace the fingers behind your back
Straighten the arms over your head and move the torso forward
Keep your spine long and continue to breath normally
Benefits: Opens the shoulders and encourages the torso to go further towards the floor.
Savasana in Baddha Konasana
(Relaxation next to the wall)
Lie down with your hands to the side, palms facing up
Adjust the body carefully to relax the back on the floor
Keep both legs in Baddha Konasana against the wall
Close your eyes and draw the attention inward
Benefit: Relaxes the body, helping the mind become passive and more receptive
To read the full article please download our Asana Journal App or purchase Issue 155 Nov 2015.