Baddha Konasana (Bound Angle Pose)

Baddha Konasana is a seated hip-opening asana in Hatha Yoga.

Overview

Baddha Konasana, or Bound Angle Pose, is a classic seated posture that opens the hips and groin. The name comes from Sanskrit “baddha” meaning bound, “kona” meaning angle, and “asana” meaning seat. It is also known as Butterfly Pose due to the gentle flapping motion sometimes practiced with the knees.

Method/Content

The practitioner sits on the floor with the spine erect and legs extended. The knees bend and the soles of the feet come together, drawn toward the pelvis. The hands grasp the feet or ankles, and the elbows may press gently against the inner thighs to encourage the knees to descend toward the floor. The spine remains tall with the chest open, and the shoulders relax away from the ears. A gentle flapping motion of the knees may be performed to loosen the hip joints before holding the pose still.

Purpose/Benefits

Baddha Konasana opens the hips, groin, and inner thighs while stretching the knees and ankles. It stimulates the abdominal organs, improves digestion, and is traditionally recommended for reproductive health. The pose is believed to activate the Muladhara (root) and Svadhisthana (sacral) chakras, promoting grounding and emotional balance.

Verification Notes

• Commonly used in meditation and pranayama preparation
• Often recommended during pregnancy for pelvic opening
• May be practiced with support under the knees for tighter hips