Baddha Konasana (Butterfly Pose) : How To Do It, Benefits, Step By Step Instructions & Precautions


Also known as Bound angle pose or Butterfly pose is a comfortable seated asana. This is a great posture to open the hips and stretch the inner thigh muscles. This posture activates multiple muscles including the core which keeps you from rounding the back and dropping the chest.

Baddha Konasana (Butterfly Pose) Method:

Step by Step Instructions

  1. Sit with legs straight out in front of you. Exhale and bend your knees, and pull your heels towards the pelvis.
  2. Drop your knees out to the sides and press the soles of your feet together.
  3. Bring your heels as close the to pelvis as you can.
  4. Grab the big toe to each foot with the first two fingers and thumb. Try to keep the outer edges of your feet on the floor.
  5. Sit with tailbone in back and pubis equidistant from the floor. Lengthen the front torso through the top of the sternum.
  6. Don’t force your knees down. Instead, release the heads of thigh bones towards the floor.
  7. Stay in the pose for 1-5 minutes. Inhale and lift your knees away from the floor and extend the legs back to their original position.

Baddha Konasana (Butterfly Pose) Contra-Indications: With Groin or knee injury: perform the pose with support under the outer thighs.

Benefits of Baddha Konasana (Butterfly Pose):

  1. Stimulates abdominal organs, ovaries, bladder and kidneys.
  2. Improves blood circulation.
  3. Stretches the inner thighs.
  4. Helps in relieve the mild depression, anxiety and fatigue.
  5. Helps relieve the symptoms of menopause.

This is just a reminder that everyone’s body is different and has some natural limitations. The bone structure and muscular development may limit your knees from opening up. It is okay, as this posture will still help you to stretch your inner thighs and build back strength. So, to ease the posture, you can either sit on a block or place the blocks under the knees so they are not hanging above the mat.

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