Baddha Konasana

(Bound Angle Pose / BUTTERFLY POSE / Cobbler Pose )


  • Sit on the Floor with legs stretched in front as in Dandasana (staff pose)
  • While inhalation bends knees and pulls heels toward the pelvis.
  • Drop knees out to the sides and flat on the ground. Then touch both sole together.
  • Push the outer edges of feet firmly into the floor and wrap hands around feet.
  • Spread toes as the top of the feet face towards the floor.
  • Press outer edges of feet to the floor.
  • Try to lower the heads of the thigh bones towards the floor. Knees should never ever be forced on the ground.
  • Keep body erect and the gaze in front.
  • Keep breathing and maintain position for 30 secs to 5min as per capacity.
  • Release and repeat the process for 5-6 times as per capacity.

Beginners Tip

  • As a beginner, it might be difficult to lower the knees toward the floor. Sit on a high support on a pillow or folded blanket.

Releasing Procedure

  • Release hands, lift knees and extend legs and Relax.


  • Knee or Lower back injury
  • High blood pressure
  • Cardiac problems

Benefits of Baddha Konasana

  • Stimulates and improve functions of abdominal organs, ovaries and prostate gland, bladder, and kidneys.
  • Useful in digestion, infertility, urinary discomfort, liver function, blood pressure, asthma, menstrual discomfort, menopause and prevent a hernia
  • Stimulates the heart and improves general circulation
  • Stretches the inner thighs, groins, and knees so useful in flat feet, sciatica.
  • Relieve mild depression, anxiety, and fatigue
  • Consistent practice of this pose until late into pregnancy help to ease childbirth

Preparatory Poses

  • Supta Padangusthasana
  • Virasana
  • Vrukshasana

Follow-up Poses

  • Standing Poses
  • Seated Twists
  • Forward Bends