Featured Pose: Reclined Cobbler's Pose (Supta Baddha Konasana)

by Baxter

Reclining Cobbler’s pose is deeply restful, much loved restorative pose that is relaxing when you’re stressed and refreshing when you are fatigued. It provides a gentle stretch for your front body, spine, and hips. It’s also an excellent pose for aiding digestion, as it relaxes your abdominal area, and the versions with support under the torso encourage the movement of waste through your digestive system.

Because backbends are typically uplifting, you can use this supported backbend to improve your mood when you are feeling discouraged or depressed. You can also use Reclined Cobbler’s pose for meditation and breath practices, if you want an alternative to sitting poses.

Baxter prescribes this pose for:

• digestive problems, such as chronic constipation
• tight hips or spine
• stress
• fatigue
• recovery from illness
• insomnia
• cooling from overheating
• symptoms of menstruation, PMS, or menopause
• depression

Timing: We recommend that you stay in this pose for at least 10 minutes to trigger the Relaxation Response. If you’re comfortable in the pose, you can gradually lengthen your time up to 45 minutes. It’s a good idea to set a timer, in case you fall asleep. 

Cautions: Everyone should be completely comfortable in the pose. Those of you with back pain issues should ensure that in the variations with support under the torso that your back is completely comfortable. If not, try another version, and if that doesn’t work, ask for help from your local teacher. Those of you with shoulder problems should ensure that you have no shoulder pain. If you do, try placing folded blankets under your arms. Those of you with hip or knee pain in the pose should use higher props under your legs so those joints stay comfortable. If you can’t figure out how to get completely comfortable on your own, consult with your yoga teacher. Don’t fall asleep in the pose, as you can overstretch.

1. Classic Version 

To set up for the pose, fold one or two blankets lengthwise, into long rectangles that are about 4-6 inches wide. Then lay the blanket(s) lengthwise along the long axis of your mat. 

Sit in front of the narrow edge of the blanket (not on it) and come into Cobbler’s pose by bending your knees, bringing the soles of your feet together, and releasing your knees towards the floor. Next, place your hands on the floor slightly behind your hips to support you, and slowly lower your torso and head onto the folded blankets without lifting your buttocks off the floor or the mat. To support your head, fold the far end of the top blanket under to create a pillow. Take your arms out to your sides, at an angle of 45 to 90 degrees, with your palms facing up. (Sorry, the photo doesn't match exactly, but you get the idea.)

When you are comfortable in the pose, close your eyes and focus on releasing any tension in chest, shoulders, spine, and hips. Once you have physically relaxed, you can bring your attention to your breath as a way of staying present in the pose. 

To come out of the pose, use your hands to bring your knees together and the soles of your feet to the floor. Then roll to one side, and use your hands to come up to sitting. Sit quietly for a few breaths before moving on.

2. Elevated Bolster

By providing a higher support for your torso, this variation makes the classic pose accessible and/or more comfortable for people who are tight in the hips or have a hard time with back bending. And some people just consider it more relaxing. Because your head is much higher than your heart, this version makes it easier to stay awake in the pose.

To set up for the pose, place a bolster lengthwise along the long axis of your mat, and place one or two blocks underneath the bolster to create a sloping angle towards the front of the mat. If desired, add a folded blanket or towel at the far end to support your head and neck.

To come into the pose, sit in front of the bolster (not on it), come into Cobbler’s pose, and use your hands to lower yourself onto the bolster. If your hips or knees are uncomfortable, support them with blocks or rolled blankets. Position your arms as in the classic pose. (Sorry, the photo doesn't match exactly, but you get the idea.)

When you’re comfortable, close your eyes and use the same focus as the classic version. To come out of the pose, use the same techniques as for the classic pose.

3. Support for Hips and Knees

If you have tight hips, painful knees, sacroiliac joint problems, or experience any discomfort with your legs in Cobbler’s pose, this variation provides support that will hopefully eliminate discomfort.

Set up for the pose as in the classic version. When you come into Cobbler’s pose, slip blocks or rolled blankets under your knees and upper thighs, and release your legs completely onto the supports. If your legs can’t relax completely or you’re still not comfortable, try higher supports. 

Come into the pose as in the classic version. If needed, you can re-position the props under your legs to find the optimum support.

When you’re comfortable, close your eyes and use the same focus as the classic version. To come out of the pose, use the same techniques as the classic version. 

4. Calves on a Chair 

(Sorry, no photo.) 

Because your spine is in a neutral position, this variation is a good alternative for those with back pain or discomfort while back bending. And because this pose is an inversion (your legs are higher than your torso), it is a good alternative for those who cannot do Legs Up the Wall pose due to tightness in their legs and for those who want to reduce swelling in their legs. 

To set up for the pose, place your chair on the front of your mat, with the seat facing the back of the mat, and put a mat or folded blanket on the chair seat for cushioning. 

To come into the pose, start by lying on your back in front of the chair with your calves resting comfortably on the chair seat. Then release your knees apart into Cobbler’s pose, allowing your feet to separate as you do so, until the outer sides of your lower legs are resting comfortably on the seat. If your lower legs are not relaxing completely, try scooting your buttocks further forward or back.

When you’re comfortable, close your eyes and use the same focus as the classic version. Stay as long as you wish, but come out early if your legs fall asleep. 

To come out of the pose, bring your knees together and step your feet to the edge of the chair seat. Then roll to one side as you gently lower your feet and legs to the floor. Use your hands to come up to sitting, and sit quietly for a few breaths before moving on.

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Reclined Cobbler's Pose: The Video!

When we first envisioned this blog, we had the idea we could include videos that demonstrated the yoga poses we were recommending. But first we had to buy the camera and learn how to use it, clear out a room where we could shoot the video, figure out how to use youtube, and, well, you get the picture. In the meantime, we decided to go ahead and start the blog without the videos, but we never gave up on our original vision.

So now at long last, we've made our first video, which you can view here. It's Baxter demonstrating how to set up for, practice, and come out of Reclined Cobbler's pose (see here for further information about the pose, including benefits and cautions). We hope you find it helpful! And since it turned out to be easier to make a video than we expected, we plan to make more in the future. If there any poses or practices you'd like us to demo, do let us know either in the Comments section of this post or by contacting us (Click the Contact Us at the top of the page).

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Featured Pose: Reclined Cobbler's Pose (Restorative Version)

by Baxter and Nina

One of our favorite restorative poses, the supported version of Reclined Cobbler’s pose is a deeply relaxing pose for both body and mind. Because your head is higher than your heart in this pose, for most of you, the pose allows you to relax without falling asleep, thereby reaping the benefits of conscious relaxation (see Conscious Relaxation vs. Sleep for information about the benefits). The rest and relaxation the pose provides restores your energy as it rejuvenates your mind.

Reclined Cobbler's pose an excellent alternative to seated meditation, as you can do pranayama or any mediation practice while reclining. Because the pose is so comfortable, your mind is free to concentrate on a particular mental focus, such as your breath or any object of meditation. As your body relaxes, your mind quiets.

Reclined Cobbler’s pose is a gentle, supported backbend, which doesn’t require muscular effort. So it’s a perfect antidote for people who spend hours in forward bending positions, including cyclists as well as desk-bound people. Because backbends are typically uplifting, the supported backbend can even promote positive mood states.

Having your arms are out to the sides broadens your chest, bringing openness to your pectoral muscles. The leg position stretches and lengthens your hip and leg muscles, especially the inner surfaces of your thighs, so the pose is beneficial for people who have tight hips or inner thighs, and helps prepare you for seated postures.

With correct propping Reclined Cobbler’s pose is accessible to most people, so almost everyone can do it. And it is so gentle that it makes a great transition into regular practice from illness or injury

Baxter prescribes this pose for:

•    digestive problems
•    tight hips
•    tight spine
•    stress in general
•    fatigue
•    convalensence from illness
•    insomnia
•    cooling from overheating
•    menstrual and PMS practices

Instructions: Start by assembling your props. You will need two blankets, a bolster, and a block, as shown below. Roll one of the blankets into a long, thin roll. Fold the second blanket into a square and set it aside. And place the block under the bolster so the bolster is at an angle. If you don’t have a block to put under the bolster, you can use a thick book, a piece of wood, or whatever. If you don’t have a bolster, you can make a thick roll of two blankets or perhaps use a couch cushion. Be creative!

After you have set up your props as shown above, sit down in front of your bolster (but not on it!). Now bring the bottoms of your feet together into Cobbler’s pose, with your knees dropping out to the side.

Next, take the rolled blanket and place it on top of your feet and then pull the ends around and underneath your ankles. Check to make sure your legs can rest comfortably on the blankets. If your hips are very tight, you may need additional support, such as blocks or a thicker blanket roll.

To come into the pose, place your hands on the floor by your hips and slowly lower yourself so your back is resting on the bolster. Now take your folded blanket and slip it underneath your head and neck (but not under your shoulders), making sure your head is tipped so your chin is pointing toward your chest. Rest your forearms and the backs of your hands rest on the floor out to your sides. If your elbows don’t make it down to the floor or if you arms are strained, try uses extra blankets or towels to support your arms.

While you are in the pose, to help you quiet your mind (and trigger the Relaxation Reponse), choose a focus for your mind. You can practice breath awareness or focus on the gradual relaxation of your body, or you can practice pranayama or any form of mediation that you prefer. Stay in the pose 10 to 20 minutes, setting a timer to make sure you don’t fall asleep.

To come out of the pose, bring your hands to your outer legs to use your hands to bring your knees back together. When your feet are flat on the floor, roll slowly onto your side, rest there for a couple of breaths, and slowly come up to sitting.

Cautions: If you have active low back pain, try reducing the arch in your back in this pose by putting a folded blanket under your hips or by moving your hips forward an inch. If you have shoulder injuries, having your arms out to the side could cause pain, so add support, such as folded blankets or towels, under your arms. If you have neck stiffness or arthritis of the neck, you may need an additional blanket under your head.

If you have arthritis of the hip or a hip replacement, make sure that dropping your knees out to the sides is not painful. Try adding more support under your legs (blocks or a thicker blanket roll), but if you can’t get comfortable, come out of the pose. The combination of a backbend with your legs out the side in this pose can compress your sacroiliac joints. Adding more support under your legs might help, but you may want to avoid this pose if you are currently having SI problems.

Keep in mind that this pose is not for everyone. So if it doesn’t work for you, try some other restorative poses instead, either those that we’ll be presenting in the coming weeks or ones your teacher recommends.

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