Baddha Konasana (Bound Angle Pose or Butterfly Pose)

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

Physical Benefits

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 menstrual flow and keeps the kidneys, bladder and prostate healthy. This is an excellent pose for pregnant women in preparation for childbirth.

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

Energetic Benefits

The hips are where we store our emotional issues. Therefore, Baddha Konasana being a hip opener helps us to release our pent-up emotions. In turn, this asana gives a feeling of lightness in our energetic bodies and it is a good pose to promote seated meditation.


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.

Going into the Pose

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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