Baddha Konasana ( Bound Angle Pose ) Benefits & How to do it Step by Step

Reviewed by experts Baddha Konasana- livayur Baddha Konasana is a yoga pose known as Bound Angle Pose or Butterfly Pose. Whether you’re a practicing yogi or a beginner looking to explore new asanas, this gentle yet powerful pose benefits the body and mind. In this article, we’ll delve into the advantages of incorporating Baddha Konasana into your practice and provide a step-by-step guide to master this pose with ease. So, roll out your mat, find a comfortable spot, and let’s unlock the transformative potential of Baddha Konasana together.

What is Baddha Konasana?

Baddha Konasana is a seated yoga posture that involves bringing the feet soles feet together and allowing the knees to drop open to the sides. The name “Baddha Konasana” originates from Sanskrit, where “baddha” means bound, “kona” means angle, and “asana” refers to a posture or pose. In this pose, the feet resemble the shape of a butterfly’s wings, which is why it is also called the Butterfly Pose. Baddha Konasana is often practiced as a preparatory pose for deeper hip-opening postures or as a cooling-down sequence after more intense physical activity.

What are the benefits of Baddha Konasana?

Let’s explore how this asana can positively impact your physical and mental well-being:
  • Smooth and easy delivery
For pregnant women, practicing Baddha Konasana can aid in achieving a smoother and easier delivery by stretching and strengthening the pelvic area. [1] benefits of Baddha Konasana- smooth and easy delivery
  • Reproductive system health
This pose stimulates and improves the reproductive system’s function, promoting overall reproductive health. [1]
  • Improved blood circulation
Opening the hips and stretching the thighs helps enhance blood circulation throughout the body. [1]
  • Stimulation of abdominal organs
The gentle pressure applied to the abdominal area in this pose helps stimulate the organs, including the bladder and kidneys, supporting their optimal functioning. [1]
  • Stress relief
Baddha Konasana has a calming effect on the nervous system, making it an effective stress reliever. It helps release tension in the body and promotes a sense of relaxation and tranquility. [1]
  • Menstrual regulation
Regular practice of this asana can assist in regulating menstrual cycles and relieving associated discomfort. [1]
  • Increased flexibility
Baddha Konasana improves flexibility in the groin and hip region, providing a deep stretch for the inner thighs, groins, and knees. [1]

What are Baddha Konasana steps?

Follow these simple steps to practice Baddha Konasana and experience its benefits: [1]
  • Sit on the floor with a straight and upright spine. Bend your knees and bring the feet together, aiming to touch the soles of your feet.
  • Hold your feet firmly with your hands, maintaining a secure grip.
  • Take a deep inhalation. As you exhale, gently press your thighs and knees downward towards the floor, using your elbows to apply slight pressure on your thighs or knees. Keep your breathing steady and begin the butterfly-like movement by lifting and lowering your thighs.

Precautions to keep in mind for Baddha Konasana

While Baddha Konasana offers numerous benefits, it is essential to remember certain precautions to ensure a safe practice. Consider the following points:
  • Groin and knee injuries
Individuals with groin or knee injuries should avoid performing this asana, as it involves a deep stretch in these areas. Change the posture and place a folded blanket or bolster under your thighs for added support and reduce strain on the injured areas. [1]
  • Menstruation days
It is best to avoid practicing Baddha Konasana during menstruation. This pose involves a significant opening and stretching of the pelvic area, which may not be suitable for everyone during this time. [1]  Baddha Konasana yoga - precautions

Ayurveda and Baddha Konasana

Ayurveda considers Baddha Konasana a beneficial yoga pose for balancing the body and mind. This gentle hip-opening asana helps stimulate the flow of prana (life force energy) in the pelvic region and supports the healthy functioning of the reproductive system. Practicing Baddha Konasana can help harmonize the energies within the body, enhance digestion, and promote overall well-being.


  • What are the benefits of Supta Baddha Konasana?
Supta Baddha Konasana offers several benefits, including relaxation of the body and mind, improved digestion, and reduced anxiety and stress.
  • What are the benefits of Baddha Konasana?
Baddha Konasana, or Bound Angle Pose, provides numerous benefits such as improved hip and groin flexibility, enhanced blood circulation, stimulation of abdominal organs, support for reproductive system health, and stress relief.
  • What is Baddha Konasana in yoga?
Baddha Konasana is a gentle hip-opening asana that offers physical, mental, and energetic benefits. Baddha Konasana is commonly practiced to increase flexibility, promote relaxation, and stimulate energy flow in the pelvic region.


Baddha Konasana offers several benefits for the body and mind. From promoting flexibility and blood circulation to supporting reproductive health and stress relief, this gentle yet powerful asana has much to offer. Following the step-by-step instructions will allow you to incorporate Baddha Konasana into your yoga practice and experience its transformative effects. Disclaimer: The information provided here is not intended to replace professional advice or treatment.


  1. A Single Case Study on Menstrual Disorder and with Yoga Therapy

Suchitra Marwah

Suchitra is a certified yoga teacher with a specialized focus on Yoga for Children, Corporate professionals, Women's Health & Pregnancy