DAILY YOGA ยท Baddha Konasana
Bound Angle (Butterfly)
Baddha Konasana โ Bound Angle Pose, often called Butterfly โ is a seated hip opener where the soles of the feet meet and the knees fall out to the sides. It gently releases the inner thighs, groin and hips, and makes a calm, grounding seat.
Name meaning: From baddha meaning "bound", koแนa meaning "angle", and ฤsana meaning "posture" โ the "bound-angle posture". Also called Cobbler's Pose, after the way Indian cobblers sit at work, and Butterfly Pose for the leg movement.
Classification: Asana โ a seated hip- and groin-opener; a meditation seat when the knees rest down.
Tradition & origin: The name Baddha Konasana is relatively recent, but the pose is genuinely medieval: the meditation seat Bhadrasana ("throne pose") is described in the 15th-century Hatha Yoga Pradipika (1.53โ54). So the modern name is new; the seated shape has a real classical lineage.
This guide was drafted with the help of AI and reviewed by us. It is for general education only and is not medical or professional advice. It may contain errors. Please practise mindfully, listen to your body, and consult a qualified yoga teacher or doctor for anything specific. Spotted an error? Tell us in the comments below.
How to do it โ step by step
- 1Sit tall, ideally on the edge of a cushion.
- 2Bend the knees and bring the soles of the feet together.
- 3Let the knees drop out to the sides.
- 4Clasp the feet or ankles and lengthen the spine upward.
- 5Draw the heels a comfortable distance from the body.
- 6To deepen, hinge forward from the hips with a long spine.
- 7Breathe, letting the hips soften with time.
Breath & hold
Breathe slowly; hold 1โ3 minutes. Fold forward on the exhale if it feels good, keeping the spine long.
Benefits
- โOpens the hips, inner thighs and groin.
- โImproves flexibility for sitting and floor postures.
- โGrounding and calming.
- โOften recommended for reproductive and pelvic health.
๐ช The traditional / desi way
- Also known as the "cobbler's pose" (baddha = bound, kona = angle) โ the seat traditional cobblers in India work in all day.
- Old-school cue: let gravity, not force, open the hips โ never push the knees down with the hands.
Common mistakes
- โPushing the knees down forcefully.
- โRounding the back to reach forward.
- โSlumping when the hips are tight (sit up on a cushion).
Modifications & props
- ๐งฉSit on a cushion so the pelvis can tilt forward.
- ๐งฉSupport each knee/thigh with a block or rolled blanket.
- ๐งฉMove the feet further from the body for a gentler stretch.
Muscles & anatomy
- ๐ชStretched: the inner thighs (adductors) and the groins; the outer hips rotate open.
- ๐ชThe back muscles hold the spine tall (upright form); folding forward adds a back-body stretch.
- ๐ชThe aim is a released, supported opening โ never forced.
What you may feel
- ๐ซงNormal: a broad stretch through the inner thighs and groins, easing as you settle.
- ๐ซงWarning sign: knee pain โ move the feet further out and support the thighs; never push the knees down.
Variations to grow into
Fold gently forward from the hips with a long spine (Tarasana / Star) for a deeper groin and back stretch.
A deeper forward fold with the chest toward the feet โ only with open hips and a comfortable lower back.
Using props
- ๐งฑA cushion under the sitting bones to tilt the pelvis forward.
- ๐งฑBlocks or rolled blankets under each thigh; move the feet further out for a gentler stretch.
Warm-up & counterpose
- Gentle hip circles and figure-4 stretches.
- A few seated side-bends.
- Straighten and shake out the legs; a gentle forward fold over straight legs.
Supporting exercises
Why: A supported, restful way to open the same area.
How: Lie back with soles together and the thighs supported; rest 1โ3 minutes.
Why: Frees the outer hips that limit the knees dropping.
How: Seated or reclined, cross one ankle over the opposite thigh; 30 seconds each side.
Progression path
Start with the feet further from the body and the thighs supported; over time bring the feet closer and lower the knees as the hips open โ never forcing.
Who it suits โ and who should modify
- โEveryone, with the feet placed to suit the hips (further away is gentler).
- โDesk workers and anyone with tight hips and groins.
- โIt is one of the few poses comfortable soon after eating (upright, not folded).
- !Modify: groin or knee injury โ support the thighs on blocks or cushions and keep the feet further out.
- !Never press the knees down; let them release with gravity.
- !For the forward-folding version, ease off with lower-back issues.
When to practise
Any time; gentle enough for the evening, and one of the few seats fine soon after a meal (upright form).
Safe daily; hold comfortably and repeat.
Traditional view vs. modern evidence
The "throne" seat (Bhadrasana); a settling posture usable soon after meals.
The seated shape is medieval (Hatha Yoga Pradipika 1.53โ54 as Bhadrasana); the modern name is recent.
Valued as a gentle hip- and groin-opener and an accessible meditation seat; popular in prenatal yoga.
Specific childbirth-benefit claims are not strongly established.
Evidence at a glance
The pose stretches the inner thighs and opens the hips and groins.
Consistent with the biomechanics of the shape.
Regular practice reduces pain during childbirth.
A claim in Light on Yoga (citing Dick-Read); often taught in prenatal yoga, but not strongly established.
Myths vs. reality
โ Myth: Press the knees to the floor to open the hips faster.
โ Reality: Forcing the knees strains them; let them release with gravity and support them with blocks.
โ Myth: It only helps if your knees touch the floor.
โ Reality: The inner-thigh and groin stretch works at any knee height; depth comes gradually.
โ ๏ธ Cautions
- Groin or knee injury โ place blocks or cushions under the thighs for support.
Frequently asked questions
My knees are up near my ears โ is that ok?
Yes, that just means tighter hips. Support the knees with props and sit on a cushion; they will lower over time.
Should I push my knees down?
No โ never force them. Let them release naturally with the breath and gravity.
Key takeaways
- โญA gentle hip- and groin-opener (and a meditation seat when the knees rest down).
- โญSupport the thighs and let the knees release โ never press them down.
- โญThe seated shape is medieval (Bhadrasana, HYP 1.53โ54); the name is modern.
- โญOne of the few poses comfortable soon after eating; popular in prenatal yoga.
References
- Wikipedia โ Baddha Konasana (etymology & origins, Bhadrasana in HYP 1.53-54) ยท Encyclopaedia, scholarly-sourced
- NCCIH โ Yoga: What You Need To Know ยท Government health body (public domain)
Sources are provided for further reading; always consult a qualified teacher or clinician for personal guidance.
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