Baddha Konasana (Bound Angle Pose): Steps, Health Benefits & Precautions

Baddha Konasana or bound angle pose is a simple sitting yoga pose whose name is formed by combination of baddha (meaning bound), kona (meaning angle or split) and asana (meaning posture or seat). It is also known as cobbler’s pose because cobblers usually sit in this position while performing their daily chores.
And, it gets another name called ‘butterfly pose’ because of the stance resembling butterfly in motion. This happens when the open hips are joined by the feet and the up and down movements take place. Supta Baddha Konasana is a variation of this yogasana.

How To Do Baddha Konasana?

How To Do Baddha Konasana?Image Source= “gtvcdn”

  • Sit comfortably on a mat in Staff Pose (Dandasana).
  • As you exhale, bend your knees and bring the soles of your feet together so that they touch each other.
  • Now gradually bring your heels close to your pelvis without stressing your knees.
  • Pushing the outer edges of your feet into the floor, wrap your hands around the feet.
  • Keeping pelvis in neutral position, gently work your knees toward the floor.
  • Start reclining your torso forward to ensure that your spine remains straight by bending from hip joints.
  • Stay in this position for 1-10 minutes.
  • Slowly come back to the initial pose.

Health Benefits Of Baddha Konasana

  • Relieves urinary disorders
  • Strong hip and groin opener
  • Stimulates pelvis, abdomen and back
  • Relieves sciatica pain and stretches spine
  • Prevents hernia
  • Relieves stress
  • Improves blood circulation and reproductive system
  • Corrects irregular menstruation
  • Effective for lumbar region, flat feet, infertility and asthma.


  • Do NOT perform this pose if you have a groin or knee injury
  • Do NOT perform this pose if you have high BP or heart problems
  • Women should avoid performing this pose during menstrual days.

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