Yoga Basics: Tutorial on Cobbler’s Pose or Baddha Konasana

In this Yoga Basics tutorial, you can see how to do Cobbler’s Pose or Baddha Konasanain Sanskrit on our Youtube Channel. (Hey, have you subscribed to our channel yet?  You totally should!) This is a basic yoga pose found in many different types of yoga classes and has many different ways you can practice.  Here, Jennifer talks about “best practices” you can do to help keep your back safe and pain-free, based on the alignment you will find in most Ashtanga Yoga based studios.

Key points to remember when Practicing Cobbler’s Pose 

  • Sit on the floor with your legs outstretched.
  • If you can’t sit up straight, try raising your hips up by sitting on a blanket, bolster or cushion.
  • Draw your belly button to your spine (to engage your abdominal muscles)
  • Bend your knees and bring your feet together to touching in front of you
  • If your knees are raised up in the air, put a block or blanket underneath your knees to support them.
  • If you can, try to open up your “feet” like a book, meaning, rolling the tops of the toes towards the ground, this intensifies the posture.
  • Draw your heels close to your body while simultaneously pressing your knees down towards the floor.
  • You can try to forward fold and reach your forehead towards your feet.
  • Hold your shoulders down and away from the ears.
  • Don’t look up too much which will overly bend your neck.  Remember, you want to keep your spine long, and looking up will cause a steep bend in the cervical.
  • Hold this for several breaths.

Keep practicing!

This pose is a pose to build mobility in your knee as well as your hamstrings and low back. It can also be very calming.

Remember, always keep your stomach muscles engaged and try not to tilt that tail bone out.  (this cue can reduce back pain)  

Thrive Yoga and Wellness is Chattanooga’s Yoga and Wellness studio and school

If you would like to learn more about Jennifer or if you would like to practice with Jennifer in person and you’re in the Chattanooga, TN area, check out www.ThriveYogaandWellness.com.  We offer almost 40 classes each week in a variety of modalities from beginners to advanced, to chair and seniors all the way to super physical HIT yoga.  It’s a great studio in the suburbs with ample parking and the community vibe. 

Or if you’re not in the area and still want to practice with me, you can totally do it for free, virtually inside the Thrive Online community.  Check us out at www.thriveyogaandwellness.com/thrive-online

In the video, I was practicing on my Mantra Lux Pro mat.  A Chattanooga Based Yoga and Lifestyle company. I have reviewed this mat here and we do offer it for sale inside the studio.

Thrive Yoga and Wellness 200 hour Yoga Teacher Training School

This post was written by Jennifer Dixon MBA ERYT 500 and Authorized Ashtanga Yoga Teacher.  She is the lead teacher in the Thrive Yoga and Wellness 200 hr Yoga For Every Body Teacher Training program: the Chattanooga area’s ONLY modular 200 hr Yoga Alliance approved Teacher Training program that allows you to train when YOUR schedule allows.  With two semesters each year and plenty of opportunities to practice and train year-round, this is the BEST yoga teacher training program for busy folks. Gone are the stresses about missed training weekends, you don’t have to worry about exhaustion and tears from super long intense weekend training every month–with the Thrive Yoga Teacher Training program, you train when your schedule allows and live your best life now.  Yoga Teacher Training should be fun, come practice with us and let us show you how! Another great perk of training at Thrive? You get an unlimited membership to the studio for one full year while you train! NO ONE ELSE offers this amazing deal (worth $1100!) and it’s the PERFECT way to get the training you want with the practice you need. Our next semester starts in August of 2019! See you on the mat soon!