Bound Angle Pose
Baddha Konasana · Baddha = bound; kona = angle; asana = pose
About Bound Angle Pose
Baddha Konasana, also known as Butterfly Pose, is one of the most important hip-opening postures in yoga. The soles of the feet are brought together while the knees open out to the sides, creating a diamond shape with the legs. In India, cobblers traditionally sit in this position, giving it the alternate name Cobbler's Pose.
Ayurvedically, Baddha Konasana opens the pelvic region where a great deal of emotional and physical tension accumulates. The pose stimulates the reproductive organs and the kidneys, and is especially recommended for women's health throughout all stages of life. The groin and inner thighs are Kapha-dominant areas, and this pose helps move stagnation from these regions.
How to Practice
- Sit in Dandasana and bend both knees, bringing the soles of the feet together.
- Draw the heels as close to the pelvis as comfortable.
- Hold the feet with the hands, thumbs pressing into the arches.
- Open the feet like a book with the hands.
- Root the sit bones and lengthen the spine.
- Allow the knees to release toward the floor without forcing.
- For a forward fold variation, hinge from the hips and extend the chest forward.
- Hold with steady breath.
Benefits
Stretches the inner thighs, groin, and knees. Stimulates the abdominal organs, kidneys, bladder, and prostate. Improves circulation in the pelvic region. Therapeutic for menstrual discomfort and menopause symptoms. Helps during pregnancy preparation. Calms the mind and reduces fatigue.
Contraindications
Groin or knee injuries. Sciatica that worsens in this position. After recent hip or knee surgery. Use support under the knees if there is any strain.
Modifications & Props
Sit on a folded blanket or block to tilt the pelvis forward. Place blocks or blankets under the outer thighs and knees for support. Sit against a wall for back support. Use a strap around the feet if holding them is difficult. Practice the reclined version (Supta Baddha Konasana) for a more restorative variation.
Ayurvedic Dosha Effect
Opens Kapha stagnation in the pelvic region — the external hip rotation mobilizes shleshaka kapha from the hip joints and stimulates circulation through rasavaha srotas in the inner thighs and groin where lymphatic congestion accumulates. Vata types benefit from the grounding quality that supports apana vayu in the pelvis but should use plenty of support under the knees to protect asthivaha srotas (bone tissue channels). Pitta types find the hip opening cools ranjaka pitta and calms the reproductive organs. Especially valuable during menstruation for all constitutions as it relieves pelvic congestion and supports apana vayu's downward flow.
Chakra Connection
Directly opens Svadhisthana (Sacral Chakra), the center of creativity, emotions, and reproductive energy. The grounding of the sit bones connects to Muladhara (Root Chakra). The forward fold variation deepens the pratyahara quality, turning awareness inward toward Ajna (Third Eye).
Breath Guidance
Breathe into the hip creases and pelvic floor. On the inhale, lengthen the spine; on the exhale, allow the knees to soften further toward the earth. The breath should be gentle and unhurried. In the forward fold, breathe into the back body.
Preparatory Poses
Sukhasana (Easy Pose), Supta Padangusthasana (Reclined Hand-to-Big-Toe), Virasana (Hero Pose).
Follow-Up Poses
Paschimottanasana (Seated Forward Fold), Upavistha Konasana (Wide-Legged Seated Forward Fold), Padmasana (Lotus Pose).
Alignment Tips & Common Mistakes
Never push the knees down with force — let gravity and time do the work. The closer the feet are to the pelvis, the more intense the stretch. If the knees are very high, more support under the sit bones is needed. The forward fold should come from the hips, not from rounding the spine.
Deepen Your Practice
Understanding your Ayurvedic constitution helps you choose the right poses, hold times, and modifications for your unique body. Discover how Yoga, Ayurveda, and Jyotish work together as one integrated system.
Recommended Props
Affiliate links — we earn a small commission at no extra cost to you.
Frequently Asked Questions
How do I do Bound Angle Pose (Baddha Konasana)?
Bound Angle Pose is a beginner-level seated pose. Sit in Dandasana and bend both knees, bringing the soles of the feet together. Draw the heels as close to the pelvis as comfortable. Hold the feet with the hands, thumbs pressing into the arches. Hold for 1 to 5 minutes. can be held longer in the reclined version as a restorative pose..
What are the benefits of Bound Angle Pose?
Stretches the inner thighs, groin, and knees. Stimulates the abdominal organs, kidneys, bladder, and prostate. Improves circulation in the pelvic region. Therapeutic for menstrual discomfort and menopause symptoms. Helps during pregnancy preparation. Calms the mind and reduces fatigue.
Who should avoid Bound Angle Pose?
Groin or knee injuries. Sciatica that worsens in this position. After recent hip or knee surgery. Use support under the knees if there is any strain. Modifications are available: Sit on a folded blanket or block to tilt the pelvis forward. Place blocks or blankets under the outer thighs and knees for support. Sit against a wall
Which dosha does Bound Angle Pose balance?
Opens Kapha stagnation in the pelvic region — the external hip rotation mobilizes shleshaka kapha from the hip joints and stimulates circulation through rasavaha srotas in the inner thighs and groin where lymphatic congestion accumulates. Vata types benefit from the grounding quality that supports a
What should I practice before and after Bound Angle Pose?
Preparatory poses: Sukhasana (Easy Pose), Supta Padangusthasana (Reclined Hand-to-Big-Toe), Virasana (Hero Pose).. Follow-up poses: Paschimottanasana (Seated Forward Fold), Upavistha Konasana (Wide-Legged Seated Forward Fold), Padmasana (Lotus Pose)..