Baddha Konasana

Baddha Konasana or Bound Angle Pose is historically found under the name of Bhadrasana (gracious pose), but both poses are completely different. The new name Baddha Konasana is one of the prominent yoga poses mentioned in modern yoga as exercise and described in the 15th century Hatha Yoga Pradipika.

Baddha Konasana yoga pose names come from the Sanskrit language, here the name Baddha meaning bound, Kona meaning angle or split, and Asana meaning posture. If the knees are on the floor, there is a suitable yoga asana as a meditation posture in the case of beginners seeking meditation practice.

This pose is the advanced variation of the butterfly pose. because of the movement of your legs during the posture, seems like a butterfly flapping its wings. Sometimes it’s called Cobblers pose as it resembles the sitting position of an Indian cobbler during work.

The bound angle pose is relatively recent, making it an essential pose for beginners to yoga. but the pose is medieval, like the Meditation seat with the continued focus on the breath. You can expect to see this pose frequently in yoga class. The most health benefits of Bound Angle Pose for the inner thigh, hamstrings, keeping the bladder, urinary tract, abdomen healthy, and also promotes blood circulation. On the other hand, it is a therapeutic pose for hip and groin openers. In another variation of this asana, also known as Supta Baddha Konasana, the body leans back into a reclining position.

Baddha Konasana Quick Facts

Sanskrit Name: Baddha Konasana
Meaning: Baddha = bound And Kona = angle And asana = Pose
English Name: Bound-Angle Pose or Cobbler Pose.
Level: Beginner
Position: Sitting
Type: Stretch
Targets: Hips, groin muscles
Stretch: inner thighs, groins, and knees
Focusing Chakras: Sacral Chakra, Root Chakra (Muladhara Chakra)

Baddha Konasana Preparatory Pose

How To Do Baddha Konasana Pose (Bound-Angle Pose)

  • First of all, sit in Dandasana with both legs straight.
  • Now breathe in, bend both your legs from the knees and join the claws with the toes of your feet.
  • After this, bring the soles of both the feet together close to your pelvis, so that both your heels touch the pelvis.
  • Take care that there is no pressure or pain in the knees. For this you sit on a soft foam block or thick blanket.
  • Now, Push the outer edges of your feet firmly into the floor and join the claws of both feet.
  • After this, hold both the toes with both your hands and pull them as far as possible towards the pelvis. Make sure that the outer edge of the foot always touches the floor.
  • Slowly press the knees so that both the knees keep the floor.
  • In this position, your spine and neck should be straight as possible.
  • Press the sitting bones within the floor, and let the crown of your head pointing towards the ceiling lengthen the spine.
  • Hold this final pose and take 5 to 10 breaths in the pose. (or 1 to 5 minutes).

Baddha Konasana Variations

Supta Baddha Konasana or Reclining Bound Angle Pose is kept in the category of Restorative Yoga Poses that strengthen the body. To change into Baddha Konasana, you have to lie on the floor in Supta Buddha Konasana. This pose is also known as Restorative Supta Baddha Konasana.

To do this asana, lie flat on the ground and on your back. Then spread both your arms and legs outwards. Now bend the knees and join both the ankles of the feet. Your body posture should be as shown in the picture. When you feel comfortable, take at least five deep breaths. If you want, you can keep a pillow under your back for support.

Benefits of  Baddha Konasana (Bound-Angle Pose)

  • Traditional texts say that – till the end of pregnancy and the time of pre-natal is a good posture. Women who practice this mudra regularly get easy and convenient delivery at the time of delivery. also see: pregnancy yoga
  • It is a very good asana to reduce the symptoms of numbness, tingling, and weakness as a result of sciatica pain.
  • Baddha Konasana keeps your prostate gland healthy, besides it stimulates all the organs of your bladder, kidneys and abdomen, which helps in proper digestion and helps in getting rid of stomach diseases.
  • If you feel any discomfort or irregularity with the menstruation, it will help in curing menstruation problems.
  • Bound angle pose detoxifies the body, strengthens the muscles, and helps in a smooth, safe, healthy life.
  • Holding in this asana stretches the groin and inner thighs and opens the pelvic region as well. It helps in improving the flexibility of the knees, ankles, feet, inner thigh, and hips abductor.
  • Even men who suffer from prostate problem in old age, sitting in this posture for a long period gives them relief from this problem.
  • It also improves blood flow to the reproductive system and helps with sexual disorders.
  • This Bandha Konasana (Cobbler Pose) helps in curing your high blood pressure. Apart from this, this asana treats asthma, flat feet and infertility.
  • With regular practice of this asana, you can remain free from many diseases. It stimulates the heart, improves functioning, and improves blood circulation.


  • 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.
  • Must avoid this Asana if you’ve got any injury within the hips, groin, or knee region and back problems.
  • If you are troubled sciatica pain of, then you should do this asana sitting on a pillow or it is better not to do it.


Baddha Konasana is a very simple yoga posture, it can be done by anyone. This is a good asana for beginners to yoga and seated meditative posture. In some yoga texts describing as Butterfly pose because by doing this asana the open hips are joined with the feet and the legs are raised and lower which looks like butterfly wings.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional