Beginnerseated
With Props (1)
Bound Angle Pose
Baddha Konasana · बद्ध कोणासन
Also known as: Butterfly Pose · Cobbler's Pose · Baddha Konasana
Bound Angle Pose, also called Butterfly Pose is a classical yoga posture. Its Sanskrit name Baddha Konasana translates word-for-word as: Baddha (Bound) · Kona (Angle) · Asana (Pose). Seated on the mat, the practitioner grounds through the sit bones while the spine rises tall. The posture works to release tension in the hips. Stimulates the abdominal organs and improves digestion. Therapeutic for the urinary and reproductive systems. It is particularly valued for developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A blanket and block can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and groin injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Inner Thighs(lengthening)
The muscles on the inside of your thighs, collectively known as the adductor group, are the primary focus of lengthening in Baddha Konasana. As the knees fall open and the soles of the feet join, these muscles are gently and progressively stretched, releasing their habitual grip. This sustained lengthening helps to restore optimal range of motion at the hip joint, freeing the pelvis from chronic tension and facilitating a smoother flow of energy (apana vayu) in the lower limbs.
Deep Hip Rotators(releasing)
Tucked deep within the hip joint, these small but powerful muscles are responsible for externally rotating the thigh and often hold significant tension, especially from prolonged sitting or standing. In Baddha Konasana, as the hips externally rotate, these muscles are encouraged to soften and release their grip. This release helps to decompress the hip joint itself and can alleviate pressure on the sciatic nerve, contributing to a profound sense of ease and spaciousness around the hip sockets, allowing for greater freedom in daily movement.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Groin / Hip Flexor Strain
Excessive hip abduction or deep hip flexor lengthening can tear already-strained muscle fibres in the groin.
Support the outer knees with blocks; do not allow the thighs to splay to the point of stretching the groin aggressively.
Sciatica
Certain hip stretches and forward bends pull on the sciatic nerve, temporarily increasing radiating pain down the leg.
Sit on a folded blanket to tilt the pelvis forward; avoid rounding the lower back and do not pull aggressively on the foot.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Sit on a folded blanket or bolster to reduce the depth of hip flexion and external rotation.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
Sit on a folded blanket to elevate the hips slightly above the knees, encouraging a natural lumbar curve and easing the forward tilt of the pelvis.
See variation →Yoga Block
Sit on a block to elevate the hips and tilt the pelvis forward, relieving strain on the lower back and making hip flexion easier.
Yoga Strap
A strap around the feet allows you to hold the full pose expression with a tall spine, even when hamstring or shoulder flexibility is limited.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
- 7Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Place blankets or blocks under the knees for support, keep feet further from the groin.
hip injury
Keep feet further away from the body, use support under knees, avoid deep stretch.
groin injury
Use support under knees, keep stretch very gentle, or avoid if acute.
sciatica
Sit on a folded blanket to tilt the pelvis forward, avoid rounding the back.
pregnancy
Sit on a bolster to elevate hips, lean back against a wall or props for support.
Target Areas
Practice Flow
How to Practice
1. Begin in Dandasana (staff pose) with your legs extended in front of you.
2. Bend your knees and bring the soles of your feet together.
3. Draw your heels as close to your groin as is comfortable.
4. Gently let your knees drop towards the floor.
5. Hold onto your ankles or feet with your hands.
5 more steps remaining
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Featured in Sequences
Practice Baddha Konasana as part of these guided sequences
Frequently Asked Questions
Common questions about Baddha Konasana
What is Bound Angle Pose?
Bound Angle Pose, also called Butterfly Pose is a classical yoga posture. Its Sanskrit name Baddha Konasana translates word-for-word as: Baddha (Bound) · Kona (Angle) · Asana (Pose). Seated on the mat, the practitioner grounds through the sit bones while the spine rises tall. The posture works to release tension in the hips. Stimulates the abdominal organs and improves digestion. Therapeutic for the urinary and reproductive systems. It is particularly valued for developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A blanket and block can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and groin injury should approach with care or consult a qualified teacher.
What are the benefits of Bound Angle Pose?
Opens the hips and stretches the inner thighs. Stimulates the abdominal organs and improves digestion. Therapeutic for the urinary and reproductive systems. Relieves mild depression and fatigue. Improves circulation in the pelvic region.
Who should avoid Bound Angle Pose?
Avoid this pose if you have: Groin or knee injury, Sciatica (if aggravated), Recent hip surgery.
How many steps are in Bound Angle Pose?
Bound Angle Pose is practiced in 10 steps. Begin in Dandasana (staff pose) with your legs extended in front of you.
Is Bound Angle Pose suitable for beginners?
Yes, Bound Angle Pose is a beginner-friendly pose suitable for all levels.
What props are needed for Bound Angle Pose?
You may use: blanket, block, strap. Props make the pose more accessible and comfortable.
What conditions does Bound Angle Pose help with?
Bound Angle Pose is therapeutic for: flexibility, hip injury, pcod, menstruation, pregnancy.
What poses should I do before Bound Angle Pose?
Prepare with: Seated Tadasana, Staff Pose, Supta Baddha Konasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Baddha Konasana with other poses