Baddh Konasana: The Cobbler’s pose for lumbar joint pain

By Atul Vyas 

For relieving back and lumbar joints of strain and pain it should be understood that lumbar joints act in close relationship with the joints of the hips. If the hip joints are stiff and inflexible, the strain and load of trunk movement usually fall on the lumbar vertebra.

The hip joints being larger and stronger, does not get weakened or collapses before lumbar joints. So, in order to lessen the strain on lumbar joints, it is imperative to create a better movement and flexibility of the hip joints and muscle group which operate them.

Once the hip joints become reasonably supple, the back or lumbar joints will be relieved of a lot of strain. Moreover, when the hip joints are flexible, they will automatically avoid unnecessary wear, tear and pain in the  lower back.

There are many exercises for opening hip joints and for stretching various muscles associated with hip improving their tone and flexibility. One of them is, “Baddh Konasana” or bound angle pose.

This pose not only opens hip joints, but also stretches various muscles involved in movement of the back, i.e. pelvic muscles, hamstring muscles, and calf muscles.

“Baddha” literally means ‘bound or closed’ while ‘kona’ means an angle.

The Indian cobbler’s sit in this pose so why also known as cobblers pose.


  • Sit on the ground.
  • Bend the legs at knees and join the soles of the two feet together
  • Grip the feet with hands and bring the heels close to groin or perineum as much as is possible
  • Ensure that the outer sides of both feet should rest on floor while the back of the heels should touch perineum
  • Widen the thighs and lower the knees until they touch the floor
  • Keep the spine erect and press thighs with elbows downwards
  • Breath normally
  • Hold the pose for 20 seconds


  • This pose stretches the groin and hip adductor or inner thigh muscles and increases the flexibility of the lower back
  • Helps in urinary disorders
  • Keeps kidneys prostate and urinary bladder healthy
  • Relieves sciatica pain
  • Prevents hernia
  • Relieves heaviness in the testicles
  • It also helps to check irregular menstrual periods in women and helps ovaries function properly
  • Allowed after meals also

The author likes to be called a “Yoga Scientist”. He is a celebrity yoga trainer and has trained several top Hollywood and Bollywood stars. He has trained for years under many eminent yoga gurus including his illustrious mother Daya Vyas, the first lady yoga guru of India.

Images courtesy of (Image: iDiva) and Provided

Share this post