The Yoga Recycling cobbler pose is also known as the Supta Padakonasana. This pose helps to nourish your hips and lower spine and back, and your glutes (buttocks), Quads (thighs), calf muscles, and ankles.
This is an easy pose to do which you start doing by lying supine on your back. Position yourself near a wall and keep your hips as close to the wall as is possible. This is an awkward position as you cannot sit comfortably this way. Raise your legs vertically against the wall and bend them from the knees. Join your foot soles with each other and place your legs against the wall.
Your legs now look like the outline of a diamond. This pose helps you to stretch and open up your hips. Those with tight hips will find it difficult to do this pose to begin with. But once you gradually get used to being in this awkward position, you would be able to gradually overcome the tight hips syndrome.
When you are in this pose, ground your back into the floor and engage the muscles of your abdomen. To sharpen the hip opening move of this pose, you may bring your heels as close as possible to your thighs. Keep your foot soles touching each other when you do this. But you can shift your legs up or down, depending on the position you find most comfortable for you. Use a blanket or a mat to rest your back on, to make this pose more comfortable for you.
Also do shake your legs a little bit, so that you do not feel stiff when you are in this pose. Keep breathing slowly and consciously all through. Be in this position for ten to twenty breaths or as long as you feel comfortable and then exit this pose.
Sources:
Yoga for Lower Back Pain : Recycling Cobbler Yoga Pose for Back Pain
http://www.youtube.com/watch?v=LISFeh2zYz4
Recycling Cobbler Yoga Pose for Back Pain
http://www.ehow.com/video_2351461_recycling-yoga-pose-back-pain.html
http://www.chiropracticnewbraunfels.com/tag/cobbler/
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