How to do: Bound Angle Pose (Baddha Konasana)
Difficulty: Beginner
Also Known As: Butterfly Pose, Cobbler’s Pose
Pose Type: Seated
Bound Angle Pose is a beginner pose suited for all levels. But do not hesitate to use props in this pose as the full expression of the pose could be a challenge for some practitioners.
Bound Angle Pose can be done any time during a yoga practice. It is an excellent warmup pose and a good one to add to your bedtime routine.
Bound Angle Pose is one of the best poses to open the hips and stretch the inner thigh muscles. It will open the deepest part of the hip muscles.
This simple Pose will help to strengthen your core and improve your posture.
A regular practice of this pose will help alleviate the discomfort experienced from sitting for extended periods of time.
Do the pose often to practice your Yoga Breathing (Pranayama). It’s a great way to relax and calm down.
How to do Bound Angle Pose (Baddha Konasana)
Step-By-Step
- Begin seated in Staff Pose (Dandasana) with your legs outstretched in front of you.
- Bend your knees and open them to the sides with your feet close to your pelvis.
- Bring the soles of your feet together.
- On an inhale. Press your shoulder blades together and into your back to lift your chest and lengthen your spine. The shoulders moving away from the ears.
- Clasp your ankles or feet to help lift your torso.
- Gently press you’re your knees toward the floor to open the hips.
- You can stay in this position if your hips are very tight.
- Exhale and fold forward, bending from the hip and keeping the spine long.
- Take the elbows out wide while still holding the feet or place both hands out in front of you with your palms facing up and your forearms on the floor.
- With every inhale lengthen the spine keeping the shoulders down the back. And every exhale fold deeper into the pose.
- Breathe deeply and stay in the pose for 5 to 10 breaths.
- To exit the pose, release your feet and come back to staff pose.
Modification for Bound Angle Pose (Baddha Konasana):
- You can place a folded blanket under your hips if your back is rounding. This will help to find length in the spine while encouraging your pelvis to tilt forward.
- You can also use a folded blanket or yoga block under your knees for extra support.
- Rest your forehead on a yoga block placed on its highest height.
Variations of Bound Angle Pose (Baddha Konasana):
- Butterfly pose is the Yin Yoga version of Bound Angle Pose. In Butterfly Pose the heels are much further away from the body so that the legs form a diamond shape. Fold forward from the hips allowing the back naturally round.
- Reclined Bound Angle Pose (Supta Baddha Konasana) – Keep your legs in place while lying down on your back instead of folding forward. Your arms extended to the sides.
- Butterfly Pose using a wall – start with your feet on the wall, then spread your knees apart. Let the soles of your feet touch.
- Add a twist – place your right hand on the outside of your left thigh. Your left hand behind you. Keep your back straight, extend the rib cage and twist gently. Do both sides.
- Bound Angle Pose is a very versatile pose. You can also perform Cat/Cow Pose and other chest openers while in the pose.
Tips For Beginners:
- Don’t press down on your knees. This places unnecessary pressure on them that can cause injury. Rather use your thigh muscles and gravity to increase your flexibility.
- Sit high enough (on props) to ensure your spine is straight and your hips neutral.
- Some people may have natural limits. Your bone structure or muscles may prevent you from ever opening all the way to the floor.
- Try and practice the pose on an empty stomach.
- Keep your spine long all the way down when folding forward, don’t round your back. Focus on bringing your bellybutton to your feet instead of your face.
Benefits of Bound Angle Pose (Baddha Konasana)
This is a great asana to practice to relax and calm you mind. But it has many health benefits as well.
- It improves blood circulation.
- It improves the digestive system through internal stimulation of the abdominal organs.
- Relieves mild depression, stress, and anxiety.
- Bound Angle Pose increases the flexibility and strength of the hips, thighs, and knees.
- It opens the chest and lengthens the spine to improve the respiratory system.
- Improves posture by lengthening the spine and the muscles that support it.
- It opens the lower back and relieves sciatic pain.
Caution When Practicing Bound Angle Pose (Baddha Konasana):
- Avoid the pose if you suffer from a recent or chronic knee or hip injury or inflammation.
- Do not push your knees down with your arms or hands.
- Stop if you feel any pain during the pose.
- Be gentle and use your discretion in the pose if you have sciatic pain.
