Cobbler’s Pose: Benefits and steps | XpertsReviews.com

Lower back pain affects the lower part of the spine that involves the nerves, muscles, or bones of the back. This painful condition can be caused by overuse of the lower back muscles while working out or lifting heavy objects. Even sitting for a long time, sleeping in an uncomfortable position, or carrying an ill-fitting backpack can cause lower back pain. Your lower back pain can be caused by anything. You can find relief by doing yoga. You just need to find the right yoga posture. Try doing Baddha Konasana or the Cobbler’s Pose to relieve your lower back pain.

What is the Cobbler Pose or Baddha Konasana?

Baddha Konasana or the Cobbler’s Pose is a seated yoga pose that involves bringing the soles of the feet together and allowing the knees to fall outwards. It is similar to the seated cobbler’s pose. Known for its ability to open the hips and stretch the inner thighs, it is a popular pose for meditation and relaxation, says yoga expert Dr Hansaji Yogendra.

How does the cobbler’s pose help relieve lower back pain?

Yoga is an effective and safe intervention for chronic lower back pain, according to research published in the Journal of Orthopedics and Rheumatology In 2016, Baddha Konasana is one of the yoga poses that help manage lower back pain. Here’s how it helps:

• The pose stretches the hip muscles, reducing tension and stiffness in the lower back.
• By strengthening the lower abdomen and pelvic muscles, it promotes better posture, which can relieve lower back pain.
• It improves flexibility in the hips and thighs, which can reduce strain on the lower back.

Baddha Konasana has other health benefits including:

• It provides an intense stretch of the superficial and deep muscles of your thighs.
• It helps relieve stiffness in the hip joints.
• Strengthens your lower abdominal muscles.
• Improves the overall flexibility of your legs.
• Strengthens the groin muscles.
• Improves blood circulation to the lower body.

If practiced during pregnancy, it can facilitate labor by improving flexibility and strength in the pelvic region, the expert explains.

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How to do the shoemaker pose?

This is a simple yet very effective yoga pose that can be easily practiced by beginners. Here are the steps to follow:

• Start by sitting on the yoga mat with your legs straight out in front of you. Make sure your feet are together and your toes are pointing up. Keep your hands at your sides and place your palms on the mat.
• Keep your neck straight, chest slightly pushed forward. Keep your abdomen in a natural, relaxed contour and tuck your chin in. Look straight ahead.
• Gradually bring your legs closer to your body by bending your knees outwards. Bring the soles of your feet together, making sure they touch.
• Position your feet so that your toes point outward and bring them closer to your genital area, with your heels pressing toward your perineum. If you wish, bring your feet together with your hands so that your heels can come closer to your body.
• Once you are in the correct position, place your hands on your knees. Gently press your knees toward the floor, encouraging a deeper stretch in your inner thighs and hips.
• Hold this position for 1 to 2 minutes, breathing regularly. Breathe deeply and slowly.
• To come out of this pose, slowly release your hands from your knees and extend your legs to the first step. Do this when your legs are fully extended in front of you.

While doing this asana, you should not lift your knees as it will reduce the stretch in your inner thighs and hips. Therefore, keep your knees gently pressed down, says Dr. Hansaji. Also, keep your spine straight to avoid any unnecessary strain on your lower back and to improve your posture.

Who should avoid doing the cobbler’s pose?

The cobbler’s pose can be practiced by most people, but the following people should avoid this asana.

• People with severe arthritis, as this pose can increase pain and discomfort in the hip and knee joints.
• People with hip or knee injuries should not practice this yoga pose as it may lead to further injury.

Incorporating the cobbler pose or Baddha Konasana into your yoga practice can help relieve lower back pain, especially if it is mild. But practice it carefully and with proper alignment to avoid injury.