Cobbler’s Pose : Best 1 Relieve for Lower Back Pain
Cobbler’s Pose: Try this yoga asana for lower back discomfort!
Lower back discomfort may affect anybody, regardless of age. Yoga may help relieve discomfort. Let me explain how Baddha Konasana, also known as the Cobbler’s Pose, can help you relieve lower back discomfort.
Do the cobbler’s position to relieve lower back discomfort. Image credit: Adobe Stock.
Cobblers definition what is?
Lower back discomfort occurs in the lower section of the spine and involves the nerves, muscles, or bones of the back. This painful ailment might be the result of overuse of the lower back muscles while working out or lifting heavy things. Sitting for an extended period of time, sleeping in an uncomfortable posture, or carrying a poorly fitted backpack can all cause lower back pain. The cause of your lower back discomfort might be anything. You can get relief by practicing yoga. You only need to find the appropriate yoga stance for it. To relieve lower back discomfort, practice Baddha Konasana or the Cobbler’s Pose.
Also Read: How to Do Cobbler's Pose (Baddha Konasana) in Yoga
What is Baddha Konasana, or Cobbler’s Pose?
Baddha Konasana, also known as the Cobbler’s posture, is a seated yoga posture in which the soles of the feet come together and the knees drop outward. It resembles the sitting stance of cobblers. According to yoga expert Dr Hansaji Yogendra, this asana is excellent for meditation and relaxation since it opens the hips and stretches the inner thighs.
Cobbler’s pose is a seated yoga position. Image Credit: Adobe Stock.
How might Cobbler’s Pose assist with low back pain?
A study published in the Journal of Orthopedics and Rheumatology in 2016 found that yoga is an effective and safe treatment for persistent low back pain. Baddha Konasana is a yoga practice that can assist manage lower back discomfort. Here’s how it helps.
- The position stretches the hip muscles, which helps to relieve lower back strain and stiffness.
- It promotes improved posture by strengthening the lower belly and pelvic muscles, which can help with lower back pain relief.
- It improves hip and thigh flexibility, reducing tension on the lower back.
- Baddha Konasana has other health advantages, including:
- It gives a strong stretch to both the superficial and deep muscles in your thighs.
- It helps to relieve stiffness in your hip joints.
- Strengthens the lower abdominal muscles.
- Increases the overall flexibility of your legs.
- Strengthens the groin muscles.
- Improves blood circulation in the lower body.
According to the expert, doing it throughout pregnancy can help with labor by boosting pelvic flexibility and strength.
If you suffer from slight lower back discomfort, try cobbler’s posture. Image credit: Adobe Stock.
How do you perform Cobbler’s Pose?
This is a basic yet effective yoga asana that novices may readily do. Here are the steps.
- Begin by sitting on the yoga mat with your legs comfortably extended out in front of you. Make sure your feet are together and your toes point upward. Keep your hands close to your body and place your palms on the mat.
- Maintain a straight neck and thrust your chest slightly forward. Keep your abdomen in a natural, relaxed shape, and bring your chin in. Look straight forward.
- Bring your legs closer to your torso by bending your knees outward. Bring the soles of your feet together, making sure they are touching.
- Position your feet so that the toes point outward, then move them near to your genital area, pressing the heels into your perineum. If you like, clasp your hands around your feet to bring the heels closer to your torso.
- Once you’re in the right posture, place your hands on your knees. Gently push your knees down to the floor to get a deeper stretch in your inner thighs and hips.
- Hold this posture for 1–2 minutes while breathing steadily. Breathe deeply and slowly.
- To exit this posture, carefully release your hands from your knees and stretch your legs back to the starting position. Do it while your legs are completely spread out in front of you.
When performing this asana, avoid lifting your knees since it reduces the stretch in your inner thighs and hips. So, keep your knees softly squeezed down, advises Dr. Hansaji. Maintain a straight spine to reduce tension on your lower back and improve posture.
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Who should avoid doing the Cobbler’s Pose?
Cobbler’s Pose is suitable for most people, although the following should avoid it.
People suffering from severe arthritis should avoid this position since it may cause additional pain and discomfort in the hip and knee joints.
Individuals with hip or knee injuries should avoid performing this yoga position since it might cause further harm.
Including Cobbler’s Pose or Baddha Konasana in your yoga practice will help relieve minor low back discomfort. To avoid injury, however, practice carefully and with good alignment.
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