Top 12 Health Benefits of Baddha Konasana (Butterfly Pose) and how to do it?

We know this as ‘Butterfly Pose’ since it makes your legs move like a Butterfly.

Bound-angle-pose, butterfly-pose, Baddha-konasana

Table of Contents

  1. Meaning
  2. How to do it?
  3. Variations
  4. Beginner’s tips
  5. Consciousness
  6. Duration
  7. Level
  8. Precautions and contra-indications
  9. Benefits of Baddha konasana (Butterfly Posture)
  10. Preparatory Poses
  11. Follow-up Poses
  12. Counterposes


Baddha Konasana (बद्धकोणासन) means ‘Bound Angle Pose’. It is also known as ‘Butterfly Posture’ and ‘Cobbler’s Pose’

It comes from three words – Baddha which means ‘Bound’, Kona means ‘Angle’, and Asana means ‘Pose’. Hence, it is named as Baddha konasana.

How to do it?

Step-by-Step Guidance.

Step#1 Sit in dandasana. Bend your knees and let the soul of each foot touch other.

Step#2 Clasp the feet tightly by bringing the hands underneath your feet. Now bring your legs closer to your pelvis.

Step#3 Further, try to take the heels closer to your genitals. From this position, push your knees and thighs downward to the floor, making your thighs and knees flexible.

Step#4 Make sure your spine is erect and you’re looking forward and eyes are closed.

Step#5 Flap your legs like a wing of a butterfly up and down. Do it for as long as possible basically from 3 to 5 minutes.

Step#6 Slowly, stop flapping of legs and feel the stretch in your inner thighs. To exit the pose, gently open your eyes and comes to dandasana position.

This is how you can do butterfly Pose.

Watch the below Video for a practical analysis.


Below are the few variations of Cobbler’s pose.


In the first variation, One can bend forward from the hip joint, keeping the position of legs as it is in Butterfly pose. Go till your head touches the ground. Remain there for a few breaths and then come back to the starting position.


In Variation-2, you may place the hands behind your body instead of putting your hands underneath your feet. This will keep your back straight. Also, flap your legs like the wings of a butterfly.


In Variation-3, one may use the blocks under your knees in Baddha konasana’s pose. This will help you rest your legs on the blocks in case you’re not able to take it to floor.


In the fourth variation, one can practice ardha baddha konasana by keeping one legs at a certain angle and other one touching the pelvis.

There are many other variations possible by changing the possible of hands, keeping the butterfly pose as it is.

Beginner’s Tips

It may be difficult for you to lower down your knees to the floor. For that, you may put a blanket under your hips, that would help you.

However, if you continue practicing Baddha konasana, then it automatically helps your knees touching the floor.


While doing asana, we should be aware of the things happening in the body to get the best results possible.

For this Pose, you may meditate on:

  • Your breathing i.e. flow of air coming in and out.
  • Inner thighs
  • Sacral Chakra (Swadhistana Chakra)
  • Root Chakra (Muladhar Chakra)


Although there is no fixed duration for this but it would be great to do for a particular fixed period.

You may do it for 3 minutes to 10 minutes daily for getting general benefits mentioned in the following paras.


Beginner level Pose

Precautions and Contra-indications

  1. Avoid this pose in case of knee injury.
  2. Do not practice this pose in case you’re suffering from Sciatica.
  3. Avoid this asana if you’re menstruating.
  4. Do this pose under an expert guidance.
  5. In case of High Blood pressure, do not practice this posture.
  6. Also, avoid in cardiac problems.


  1. Perfect Asana as it will stretch your inner thighs, knees, and groins.
  2. Calms down your mind.
  3. Great pose for pregnant women as it would help them in carrying child provided do it slowly under an expert guidance.
  4. Improves your sitting posture by keeping your back straight.
  5. Very good posture for people suffering from menopause related problems.
  6. It opens your hips and hence a very useful asana for advanced poses.
  7. Good for Genital-Urinary system.
  8. Helps in digestion.
  9. It helps in proper flowing of blood throughout the body.
  10. Useful in asthma, infertility, and in High BP.
  11. Releases anxiety and fatigue.
  12. Helpful in curing many diseases as per traditional texts.

Preparatory Poses

  1. Virasana (Hero Pose)
  2. Vrksasana (Tree Pose)
  3. Anjaneyasana (Low Lunge)
  4. Virabhadrasana-II (Warrior-II Pose)
  5. Utthita Parsvakonasana (Extended side angle pose)
  6. Natrajasana (Lord of the dance pose)

Follow-up Poses

  1. Upavistha konasana (Seated wide-legged forward pose)
  2. Janu Sirsasana (Head-to-knee Pose)
  3. Ananda Balasana (Happy Baby Pose)


Below pose can be treated as a counterpose of this.

  • Ardha Purvottanasana
  • Supta Sucirandhrasana

This is all about the Baddha konasana or Butterfly pose. In case of any about, let us know in the comment section.

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Thank You.


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