Baddha Konasana

Baddha Konasana – The Best Hip Opener

What is Baddha Konasana or the Butterfly Pose?

Baddha = bound, Kona = angle, and Asana = pose

Baddha Konasana or Bound Angle Pose improves flexibility of the muscles of the inner thighs, hips, and groins.

This flexibility will help one to sit in meditative postures for a long duration.

With this small introduction, let us move on to the steps involved in this asana.

Instructions for Baddha Konasana

Here is how you can include this pose in your everyday yoga routine:

Baddha Konasana
  1. Sit with your legs stretched out. Keep your torso, neck, and head in a straight line. Breathe slowly.
  2. Breathe out. Bend your knees and bring the feet towards your pelvis. 
  3. Your soles should be close together touching each other. Hold them with your hands and bring them more towards the pelvis. Drop your knees to the floor.

Your arms and shoulders should be relaxed. Good going. Let’s move further!

  1. Ensure that the lower part of your perineum, pelvis, and pubic bones are evenly seated. 
  2. Keep your torso erect and be in a straight line with your neck and backside of your head.
  3. Close your eyes or keep eyesight fixed on the tip of the nose. Place your mind in between your eyebrows. Keep the posture for a convenient duration of time.

To release the position, free the hands and stretch the legs in front of you. Gently massage the thighs and groin muscles if there is any pain and if needed, lie in Shavasana as a relaxation pose.

You can also find the detailed instructions in the following video made by Yog4Lyf Yoga Instructor, Mr Arsh:

Baddha Konasana The Best Hip Opener | Butterfly Pose | Benefits | Contraindications | Yog4Lyf


Easy no? Here are some of the amazing benefits of doing Baddha Konasana:

Baddha Konasana

  • Activates the muscles in your back
  • Strengthens the pelvic floor and psoas muscles as well as the hip flexors
  • Helps to soothe menstrual discomfort and digestive complaints
  • Stimulates the abdominal organs, potentially improving the health of the ovaries, prostate gland, kidneys, and bladder.
  • A very relaxing posture done towards the end of the session

Excited to do it? Don’t forget to include it in your next yoga session.


Here are some precautions you need to take while doing this pose:

  • Keep a blanket under the outer thighs for support if you are suffering from a groin or knee injury
  • If the knees do not touch the floor, do not push it down forcefully beyond a limit. 
  • People with high blood pressure and heart problems should perform this pose with an experienced yoga instructor.


Here is some interesting information for you:

Baddha Konasana is sometimes called “Cobbler’s Pose” because cobblers in India traditionally sit in this position on the floor while they work.

So, peeps! How did you find this post, err pose! Share with your friends and family to encourage them into doing a healthy task.

Happy Yogaing!

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