Release groin, inner thigh and hip tension whilst laying back and relaxing letting gravity do the work for you.

The Cobbler’s pose, also sometimes called butterfly pose, is  really helpful for keeping the hips and inner thighs supple. The wide opening of the hips is not a movement we use in every day life, so it is easy to loose the ability to move in that direction as we grow older. You know you have lost some of the mobility around the hip when you find it hard work to sit cross legged on the floor whilst keeping yourself upright (no rounding in the lower back).

This pose will help you assume other poses/ asanas with much more ease such as the Warrior 1 & 2. For example, the Tree pose requires good mobility around the hip and groin area to be able to bring the knee out to the side without turning the whole body. As you continue your yoga journey, you will recognise how postures may look entirely different but have a similar focus and help to improve all your other poses through practicing one that addresses a particular area and function. This pose is also a good preparation for the Pigeon pose and Head to knee pose, which we will explore in the Castleford-yoga courses shortly.

Having a good balance between inside and outside leg tension will also help the muscles around the hip to work together more harmoniously, which in turn will help ease lower back pain which can be related to an imbalance of the muscles around the hips.

I will show you a few different options with this post. I recommend you try them all and see which one you enjoy the most. My personal favourite is the reclined cobbler’s pose, because I can use it whilst doing some gentle abdominal breathing with the Pranayama app whilst my hips are being opened by gravity. If you find sitting up tall and folding from the hip hard, use the lying down version.

Don’t be afraid to use props, such a pillows or rolled up blankets under the outside of the knees if your feel the pull of gravity so intense that your groin muscles are tightening in response, trying to protect your hip.

Practice this pose with compassion for your body, honouring any feelings that may come up. Avoid pushing or forcing this pose, it will slow down your progress significantly as the body will step in to protect your joint and create protective tension to avoid injury.

Instead, work slowly over several days and weeks to increase the range of the pose, when the body feels safe and trusts your will to be kind, it will release any tension it can. You and your body are a team, work together – enjoy life together.

You can use the Dynamic Baddha Konasana pose to prepare your hip and low back before assuming the stationary poses described here.

 

Bound Angle or Cobbler’s pose/ Baddha Konasana

Benefits of this exercise:
– stretches the groin, inner thighs and knee muscles
– can address sacroiliac pain and discomfort
– consistent practice of this pose into late pregnancy is said to help ease childbirth
– stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys
– helps relieve symptoms of stress mild depression, anxiety, and fatigue
– prepares the hips for other postures that also need the hips to open up well

Outcome:
– increases suppleness around the hip joint
– can improve posture
– frees tension and energy flow in the pelvic area
– can help prevent future sciatic pain
– helps reduces menstrual and menopause symptoms as well as digestive complaints
– alleviates fatigue, traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue
– helps prepare the hips and groin for meditative seated poses

 

Contradictions/ Precautions:
– people suffering from acute low back, knee or groin injuries. Anyone who had a hip replacements needs to consult with their surgeon.

Counter pose:

Corpse pose/ Savasana – lay on your back, arms relaxed by your side. (feet can stand up and knees rest together to take the tension out of the lower back)

Or Dandasana/ Staff pose – sit upright with legs together out in front, hands be the side of the butt.

Affirmations or Mantras to go with this movement:

1) “I receive goodness. I radiate happiness. I am content.”

2) “I welcome the changes in my life with openness and flexibility.”

3) “I connect to mother earth. I let myself experience the security of being grounded in the moment.”

 

Once you have finished your practice, spend a short time in a neutral position such as corpse pose on your back with your arms and legs outstretched.

Take this hip opening pose to challenge your hip and knee mobility over the next few days. Do one of the above exercises before you go to bed every night just for a couple of minutes or until you feel you had enough.

As you practice the Cobbler’s pose, you want to focus on relaxing around the hip and groin area, taking note on which part of the pose feels challenging, if the pull/ stretch is too intense use pillows under the knees to give them some support – reducing the drag of gravity on the inner thigh muscles. Pay attention to your breath and the feeling in the lower back, hip, groin, inner thighs, and knees; sending positive healing thoughts to any tight spots you may feel.
This practice should  not be painful, if you feel pain, stop. Continuing will cause the muscles in the area to tighten to protect you from injury or aggravation of the soft and connective tissues. It’s ok if this pose is not right for you today, try it again another time when you feel better. Above all, pay attention to your body, it communicates to you constantly – to get well you need to start listening and changing how you treat your body.

Remember, you can pick one of the Affirmations above that resonates with you to repeat whilst you practice; this can help you stay focused and reprogram your cells and mind at a deeper level as you work on your root chakra.

A couple of questions you can ask yourself:
What (non material) reward have you given yourself today? (an affirmation, an inspirational quote or podcast, praise or gratitude practice?)

How do you honour your body? Do you address diet, exercise and relationships in a non destructive way on a regular basis?
I hope you love the exercises and information I am posting for you.

If there is something you would like to know more about or would like to address, drop me an email and let me know.

Namaste

Marie