Baddha Konasana

Baddha konasana (bound-angle pose) is a bes practicing for cross-legged sitting poses, also known as the Butterfly Pose.

Baddha konasana  yoga poses names come from the Sanskrit language, here the name Baddha meaning bound, Kona meaning angle or split, and Asana meaning posture. 

This pose is the advanced variation of butterfly pose. because of the movement of your legs during the posture, seems liks as a butterfly flapping its wings.

Therefore, it’s known as Titliasana. It is described in the 15th century Hatha Yoga Pradipika. and helps in Physical and mental relaxation and reduced stress. This pose is easy to do and suitable for everybody. sometimes it’s called Cobblers pose as it resembles the sitting position of a cobbler during work.

What is Baddha konasana

The Bound Angle Pose is relatively recent. but the pose is medieval, as the Meditation seat with the continued focus on the breath. In another variation of this asana, also known as Supta Baddha Konasanathe body leans back into a reclining position.

The most health benefits is stretch for the inner thigh, hamstrings, keeping the bladder, urinary tract, abdomen healthy, and also promotes blood circulation.
on the other hand stimulating the Svadisthana (spleen or sacral) chakra, which promotes focus and productivity.

How To Do Baddha konasana (Bound-Angle Pose)

  • First sit in Dandasana (Staff Pose), your legs straight out in front of you.
  • Breath out, and bend your knees as you pull your heels and bring the soles of your feet together, close to your pelvis(without feeling pressure or pain in your knees).
  • If you find it is difficult, place a soft foam block or folded a blanket under your sit bones.
  • Now, Push the outer edges of your feet firmly into the floor and interlace the fingers around the feet or toes.
  • In this position, your spine should be straight as much as possible.
  • Press the sitting bones within the floor, and let the crown of your head pointing towards the ceiling to lengthen the spine.
  • When you exhale take the knees towards the floor bringing the spine up and strong.
  • You can also practice the pose by gently bouncing the legs up and down like butterfly wings.
  • Hold this position, and enjoy deep breaths in this pose for as long as needed.
  • Maintain the final pose, and take 5 to 10 breaths in the pose. (or 1 to 5 minutes).

Benefits of  Baddha konasana (Bound-Angle Pose)

  • Traditional texts say that- consistent practice of this pose until late into pregnancy is said to help ease childbirth.
  • It also improves blood circulation.
  • Bound angle pose detoxifies the body, strengthens the muscles, and helps in a smooth, safe, healthy life.
  • A big help is that calms the mind and relief to headaches.
  • Regular practice of this asana stimulates the reproductive and digestive organs.
  • It also stimulating the Svadisthana (spleen or sacral) chakra, which is promoting focus and productivity.
  • If you feel any discomfort or irregularity with the menstruation, it will help in curing menstruation problems.
  • Baddha konasana can help with sexual disorders.
  • It soothes sciatica pain.
  • Baddha konasana  is more beneficial in Meditation.
  • It also helps with reducing the weight of the body.


  • First, Do not practice this Asana if you are menstruating.
  • If you have an eighter Lower back injury or a herniated vertebral disc must be avoided this pose.
  • In conclusionMust avoid this Asana if you’ve got any injury within the hips, groin or knee region and back problems.
  • As a result, people who suffering from sciatica should not practice Baddha Konasana.


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