Baddha Konasana or Bound Angle Pose or Butterfly Pose

Benefits, Contraindications, Tips and How to Do

English Name(s)
Baddha Konasana, Butterfly Pose
बद्धकोणासन / Baddhakoṇāsana
BAH-dah koh-NAH-suh-nuh
baddha: “bound”
kona: “angle”
āsana: “posture”


Baddha Konasana (BAH-dah koh-NAH-suh-nuh) opens up the groin area and hip joint. It also helps relieve urinary disorders, sciatica pain, and hernia regulates the menstrual flow, and keeps the kidneys, bladder, and prostate health. This is an excellent pose for pregnant women in preparation for childbirth.

The variation with forwarding bend tones the abdominal organs, therefore improving digestion.

Some studies have indicated that practicing yoga postures can help to ease the conditions of piriformis syndrome and sciatica.

Muscle Focus

Bound Angle Pose focuses on several muscles such as

  • Gluteus
  • Adductors
  • Quads (front thigh muscles)
  • Back muscles
  • Hip external rotators

Ideal For Health Conditions

  • Promotes Sexual Wellness.
  • Mobilizes the hip joint.
  • Stimulates digestive system and lymphatic system.
  • A very deep hip muscles opening pose.

Benefits of Baddha Konasana or Bound Angle Pose or Butterfly Pose

1. Opens up the Adductor Muscles

The adductor muscles are the group of muscles on the inside of your thigh. When these muscles are tight, they can pull your pelvis out of alignment and contribute to pain in your lower back and hips. Stretching these muscles in Baddha Konasana can help relieve tension in those areas.

2. Stretches the Hips and Inner Thighs

The poses that we do most often tend to tighten up our muscles. This is especially true for the hips and inner thighs. Stretching these muscles in Baddha Konasana can help counteract the effects of spending too much time sitting at a desk or in a car. It will also help prepare you for other meditative seated poses, which require good flexibility in the hips and groin.

3. Therapeutic Benefits

Baddha Konasana is an excellent pose for pregnant women in preparation for childbirth. The variation with forwarding bend tones the abdominal organs, therefore improving digestion.

4. It can also Prevent Bad Postural Issues

Bad postural issues, including back pain, can result from spending too much time sitting in a chair with your legs together. Stretching the hips and inner thighs in Baddha Konasana can help to prevent these problems.

5. It can Improve Sexual Wellness

The groin area is a sensitive spot for many people, and stretching it can have a positive effect on sexual wellness.

6. Improves Pelvic Floor Functioning

The pelvic floor muscles are responsible for urinary control and sexual function. Strengthening these muscles can improve bladder control and help to treat various sexual dysfunctions.

7. Increases Meditative Posture’s Endurance

When we practice Baddha Konasana regularly, it helps us to sit in meditation with greater ease and for a longer period of time.

8. Releases Tensions from your Body

Allowing the body to stretch out and relax in Baddha Konasana can help release tensions that have built up over time. This pose is a good way to start your day or end a long day.


Keep the soles of the feet facing upwards while bending forwards to keep the groins soft; this prevents the groins from getting cramped and it is easier on the knees. If there are any acute knee conditions like a torn meniscus or ACL (anterior collateral ligament of the knee) injury, one should avoid this pose. If the knees are higher than the hips sit on a block or a blanket to allow the thighs and knees to go down towards the floor. This will promote an open hip.


  • Parivrtta Baddha Konasana (Revolved Baddha Konasana)

Preparatory Pose

  • Agnistambhasana (Double Angle Pose)
  • Swastikasana (Auspicious Pose)

Beginner’s Tips

  • Make sure not to hunch your back.
  • Don’t lift your knee off the ground.
  • Never force yourself into this position, especially if you have knee problems.
  • Don’t worry about being perfect all day every single time.

How to do Bound Angle Pose

  • Sit on the floor with your legs out straight in front of you.
  • Bring the soles of your feet together just like an open book, close to your pelvis, and allow your knees to fall out to the sides.
  • Rest your hands on your thighs, with your palms facing up. Gently press your knees and feet together, and if possible, allow your heels to sink down toward the floor.
  • Stay in this pose for a few minutes, breathing deeply and relaxing into the stretch.
  • When you’re ready, release the pose and sit upright.
  • You can also come into this pose from a seated position by simply folding your legs in toward your body and placing your hands on your thighs.

Mental Benefits of Bound Angle Pose

  • Helps to release any pent-up emotions.
  • A feeling of lightness in your energetic body.
  • Encourages a state of peaceful contemplation.

The Bottom Line

In conclusion, Baddha Konasana is a great pose to open up the adductor muscles and improve flexibility in the hips and groin. It offers a number of therapeutic benefits, including improved pelvic floor function, sexual wellness, and back pain relief. This pose also has mental benefits, such as releasing pent-up emotions and promoting a state of peaceful contemplation. There are many variations of Baddha Konasana that you can explore to find what works best for you. Give it a try today.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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