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 Basics

Sanskrit PronunciationBaddha Konasana
MeaningBaddha = bound
Kona = angle
asana = Pose
Pose TypeSeated yoga pose
Pose LevelBeginner level
Style of yogaHatha Yoga
Other NamesBound-Angle Pose or Throne Pose
StretchesKnee, Inner Thigh, Quadriceps, Groin, Hips, Lower Back, Ankles
Strengthening Core, Pelvic floor, Psocas muscles, Spine, Shoulders
Duration30 second to 3 minutes


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.

Practice Guide For Baddha Konasana Pose

The Practice Guide to Perform Baddha Konasana Pose serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.

Preparatory Poses

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

  • Begin by sitting on the floor with your legs extended straight out in front of you (Dandasana).
  • Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Your heels should be as close to your pelvis as is comfortable, but not so close that you strain your groin or inner thighs.
  • Hold your feet or ankles with your hands. You can also interlace your fingers around your toes.
  • Sit up tall, lengthening your spine. Engage your core muscles to support your back.
  • Press your sitting bones down into the floor to ground your pelvis.
  • Relax your shoulders and broaden your collarbones. Keep your chest open.
  • If you feel comfortable, gently press your elbows against your inner thighs to encourage them to move closer to the floor.
  • Keep your neck long and your gaze forward or slightly upward.
  • Stay in the pose for 30 seconds to 1 minute, breathing deeply and evenly.
  • To release the pose, gently release your feet and extend your legs out in front of you.


  • If your knees are higher than your hips and you find it difficult to sit up straight, you can place folded blankets or yoga blocks under your sitting bones for support.
  • If your groin or inner thighs are tight, you can place yoga blocks or folded blankets under your knees for support.

Follow up Pose

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