8) Badhakonasana or Cobbler pose:- Benefits:-→ 1)This aasana reduces fat on your inner thighs and strengthens your spine, muscles of the groin, knees and lower back. 2)It also helps relieve menstrual discomfort and improves digestion. Steps to do this pose:- 1)Sit on your yoga mat with your legs stretched out in front of you. 2)Keep your spine erect and bend your legs at the knees, such that the soles of your feet are facing each other. 3)Now with your hands pull your legs in so that your heels touch each other and they are as close to your pelvis as possible. 4)While holding your legs at the ankles, move your thighs up and down, just like the wings of a butterfly. 5)Do this as many times as you can. note:- →Remember that the closer your legs are to your pelvis the greater the benefit of this pose. Do not push yourself, do as much as you can and your flexibility will improve with time. Physical discomfort can take the form of tightness or resistance, such as what you might encounter in your inner thighs in Cobbler's Pose (Baddha Konasana).