Baddha Kona Asana- Benefits And Steps that You Must Know

Today we will be discussing about Baddha Kona Pose which is also known as the Butterfly Pose or Cobbler Pose. It is called so because of the way the asana is carried out by tucking both the feet close to the groin held tight by the hands, bound together in an angle.

It is believed to have originated from the typical sitting position of Indian cobblers. This is a wonderful pose to start your day with as it provides one with an array of benefits. This helps stretch the hips, legs and hamstrings which provides flexibility to the portion below the belly. It strengthens the muscles and eradicates the abdominal discomfort.

What Are The Steps To Be Followed?

What are the steps to be followed

Image Source = “ytimg”

To do this butterfly pose, there are certain steps which must be followed for proper execution and complete stretching of muscles close to inner thighs, hamstrings and groin.

Step 1

Start with Dandasana and inhale slowly. If you are unable to sit in that pose, you can put a soft foam or a blanket under the sit bones.

Step 2

While exhaling, lean forward and bend your knees. Bring your soles towards the pelvis without feeling pain or exerting pressure on your knees. Push the outer edges firmly on the floor and hold your feet with hands.

Step 3

Keeping the pelvis in the neutral position, gently work your way towards opening your groins and pushing your knees down but don’t force your knees down and never try to push beyond the limit.

Step 4

Start bending forward slowly from your hip joint keeping your spine straight. One can remain in this position for about 1-10 minutes depending upon the individual’s capacity.

Step 5

After being in the posture for a while exhaling, draw your knees towards one another and return to Dandasana while extending your legs.

What are the benefits?

The benefits of Baddha Konasana or Butterfly Pose are great in number. Some of them have been listed over here for you to have a look at:

  • Stretches the muscles and joints while greatly affecting the inner thighs, hips, groins, pelvis and knees.
  • Helps stimulate abdominal muscles, ovaries, bladder and prostate gland.
  • Helps in relieving the urinary discomfort and menstrual problems.
  • Improves bowel movements and helps in soothing sciatica pain.
  • Improves blood circulation.
  • Massages internal organs and improves the functioning of digestive system.
  • Beneficial for pregnant women as it helps during childbirth.


The posture has great health benefits but it is advised to be cautious while performing this asana as it affects the joints and inner thighs. There are chances of groin or knee injury and lower back injury. So keep it normal and never try to push beyond your limit and enjoy the benefits that this particular asana provides you with.

Henceforth, it is evident from the above mentioned benefits that it is advantageous in every aspect to practice this asana for your overall health.

Please let us know if you were benefited by practicing this posture.

Stay Healthy, Stay Happy!

You may also like...