बद्ध कोणासन

Bound Angle Pose

Baddha Konasana

Baddha Konasana opens the inner thighs and hips. It is a staple of seated practice and useful preparation for meditation seats.

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Hold: 1–3 minutes
Level: Beginner
Family: Hip opening, seated
Focus: Inner-thigh and hip opening
Works: Hips
Groin
Inner thighs
You’ll need: Blanket under hips, Blocks under knees
Found in: Hatha, Gentle

“Sit tall first, fold second”
“Soften the inner thighs”
“Let gravity do the work”

Step by step

How to do Bound Angle Pose

StartSit on a folded blanket with legs extended.

1
Sit tall on a blanket and bend the knees, bringing the soles of the feet together.
2
Draw the heels toward you as far as comfortable.
3
Let the knees fall open to the sides; support them with blocks if needed.
4
Hold the feet or ankles and lengthen the spine.
5
Stay upright, or hinge forward from the hips with a long back.
6
Relax the inner thighs rather than pushing the knees down.
Out
Coming out. Use your hands to bring the knees together, then extend the legs.

Breath

Exhale to soften the hips; inhale to lengthen the spine.

Focus

Inner-thigh and hip opening

Why practise it

Stretches the inner thighs and groin, opens the hips and supports the mobility needed for comfortable seated postures. The reclining version is a deeply restful pose, and many people find butterfly soothing during their period.

Go deeper

Bound Angle Pose: what to know

Where to put your feet

Bring the soles of the feet together and let the knees fall out to the sides. The closer the heels are to the body, the more intense the stretch in the inner thighs; moving the feet further away takes pressure off the knees and lets you sit taller. If the knees are high, sit on a folded blanket or cushion so the pelvis tips forward and the back can lengthen.

Reclining Butterfly (Supta Baddha Konasana)

Lie back with the soles of the feet together and the knees open, ideally with a bolster or folded blankets along the spine and a block or cushion under each knee. Supported like this, it is one of the most restful poses in yoga, often held for five minutes or more. If you feel a strain in the groin or lower back, add more support under the knees.

Yin Butterfly

In yin yoga, Butterfly is held for three to five minutes with the feet further from the body and the spine allowed to round forward, letting gravity do the work. It looks similar to Bound Angle but has a different aim: a long, passive stretch rather than an active, upright seat.

Butterfly in pregnancy and during periods

Butterfly is often recommended in pregnancy for gentle hip opening, with a cushion under the hips and the knees supported. Despite popular claims, there is no reliable evidence that it induces labour or brings on a period. During menstruation, many people simply find the reclining version comfortable and calming.

Alignment

Cues & common mistakes

Aim for Lead any forward fold from the hips, keeping the chest open.

Teacher’s cues

“Sit tall first, fold second”
“Soften the inner thighs”
“Let gravity do the work”

Watch out for

Pressing the knees down with the hands and rounding the back to fold.

Make it yours

Easier, harder, supported

Easier

Move feet further away to reduce knee strain. Lie back for Reclined Bound Angle with support.

Variations

Supta Baddha Konasana (reclined)
Forward-fold version

Props

Blanket under hips
Blocks under knees

In a sequence

Where it fits in a flow

Good to know

Questions

Should I flap my knees in Butterfly?

Gentle movement is fine as a warm-up, but stillness lets the hips release more effectively.

Why are my knees so high in Butterfly?

Tight inner thighs and hips. Sit on a cushion, move the feet further away and support the knees with blocks rather than pushing them down.

How long should I hold Butterfly Pose?

One to three minutes seated, or five minutes or more in the supported reclining version.

Does Butterfly Pose reduce thigh fat?

No. It stretches the inner thighs and hips, but no pose burns fat from one area.

Is Butterfly the same as Bound Angle Pose?

Yes. Butterfly is the everyday name for Bound Angle Pose (Baddha Konasana).

In the tradition

Iyengar noted its traditional use by cobblers in India, who sit this way while working.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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