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Bound Angular Yoga Pose – Baddha Konasana

Baddha Konasana

Baddha Konasana

[BAH-dah cone-AHS-anna]

Baddha means firm, restrained or bound. Kona means angle. In this pose, the hands clasp the feet. The feet are bound together in a typical angle. This posture is also known as Butterfly pose because the legs are spread out the same way as butterfly wings. The pose is also popularly known as Cobbler pose because it looks very similar to the way Indian cobblers sit while they work.


Benefits of Baddha Konasana

  • Creates greater flexibility in the hip joints while abducting and flexing the hips.
  • Apana and Samana Vayus are generated which also helps with digestion and elimination.
  • As this asana is cooling it can help with problems like excessive anger, excitement, anxiety and high blood pressure.


  • Those suffering from knee, hip, pelvic, low back or ankle pain should begin with modifications.


  • Start in seated cross-legged pose. Bring the soles of your feet together as your knees drop out to the sides.
  • If you feel uncomfortable, move your heels further away from your body.
  • Ensure that the base of your body is wide and stable with the sit bones in contact with the earth.
  • If it feels available and desirable, relax the torso forward on your exhale.
  • Avoid straining.
  • Feel the opening in your vertebrae on the back side of your body. Breathe into these spaces. Discover a freedom and spaciousness there.
  • Find length in flexion.
  • To come out of the pose, place your hands on the outside of your knees. Inhale as you bring the knees back to centre, placing your feet flat on the floor.
  • Exhale as you return to a seated, cross-legged pose.

Preparatory Poses

Counter Poses

warrior 2 yoga pose