How to do Baddha Konasana (Butterfly Pose)

A happy and easy pose which provides mental and physical equilibrium to your body if practiced regularly.

Baddha-Bound | Kona- Angle | Asana-Pose

This asana is pronounced as BAH-dah-cone-AHS-ana, Sanskrit- बद्धकोणासन. This posture is named Baddha Konasana because in this pose both your feets tucked close to the groin, clasped tightly with the hands as they are bound together in a particular angle. It is also popularly known as the Butterfly Pose because of the up and down movement of the legs with its open hips joined by the feet during the posture, giving the appearance of a butterfly flapping its wings. This posture is also known as the Cobbler Pose as it resembles the sitting position of a cobbler at work.

Benefits of Butterfly Pose

  • Improves flexibility in the hip and groin region
  • Provides relief from menstrual disorders and menopause symptoms
  • Helpful for pregnant women in easy and smooth delivery of baby
  • Improves, stimulates and cures the reproductive system in men and women.
  • Improves blood circulation throughout your body and reduces weight
  • Stimulates the abdominal organs, prostate glands, bladder, and kidneys.
  • Relieves stress, anxiety, and depression and calms your mind.
  • Enhances the flexibility of your hips, feet, ankles, and knees.


If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from groin or knee injury should not practice this pose. Sciatica patients should avoid this pose or use a pillow to practice this pose. Women shouldn’t practice this pose during menstruation days.

Steps to do a perfect Butterfly Posemaxresdefault.jpg

  • Sit on your yoga mat with your legs stretched out in front of you.
  • Keep your spine erect and bend your legs at the knees, such that the soles of your feet are facing each other.
  • Now with your hands pull your legs in so that your heels touch each other and they are as close to your pelvis as possible.
  • While holding your legs at the ankles, move your thighs up and down, just like the wings of a butterfly. Do this as many times as you can.
  • Now, relax and repeat this pose for 3-4 times.


You can keep your feet away from your midline to form a larger angle between the lower and upper part of the legs. This will intensify the pose.

After regular practice of Baddha Konasana, you can bring a variation. Come to this pose and then exhale and lean forward, such that your torso is between your knees. You need to push forward from the hips. Push your elbows against your calves or your inner thighs. Rest your head on the floor. This will give you a good stretch.

This pose can also be used as a great prenatal pose. It enhances the reproductive system, increases fertility and makes labor easier.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


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