Baddha Konasana: The Butterfly Pose

Pose Guide

Baddha Konasana (BAH-dah cone-AHS-anna), also known as the Butterfly or Bound Angle Pose, is a seated pose that strengthens and opens the hips and groin while eradicating abdominal discomfort. The consistent practice of this pose can help with childbirth, urinary discomfort, and feelings of pain and heaviness. During each exercise, make sure to maintain a focus on your breathing.


  • Baddha: bound
  • Kona: angle
  • Asana: pose

Philosophy & Origin:

This pose is believed to have origins in the typical sitting positions of the Indian Cobblers, lending to its alternative name, The Cobbler Pose.


This pose stretches the groin and abdominal region. While this can help with relief from urinary discomfort and prevent hernias, exercise caution. Go slowly and don’t push your body beyond its limits.


Intermediate (2)

Physical Benefits:

  • Stretches the inner thighs, groins and knees
  • Stimulates abdominal organs, ovaries, prostate gland and bladder
  • Helps reduces menstrual symptoms and discomfort
  • Soothes sciatica pain

Energetic Benefits:

  • Stimulates the heart and improves circulation
  • Massages your internal organs and improves digestive circulation.
  • Consistent practice of this pose into late pregnancy is said to help ease childbirth

Mudra: Surya Mudra

This mudra represents life, rejuvenation, and health. It is also a symbolization of the Sun.

How to: Involves bending the ring finger with the thumb (Fire and Earth) onto the palm of the hand.


• Helps with reducing weight off the body • Helps the digestive organs and relieves indigestion • Holistically boosts metabolism • Gives revitalized energy and strength to the nervous system • Sharpens the center within the thyroid gland • Relieves anxiety (Source)


I am, I am Mantra

This mantra is a chant for connection. This mantra brings together the finite self (the first I am) and the infinite, impersonal and transcendent self with the second “I am.” This chant is perfect for finding your presence and simply being. When life feel scattered or changes fast, as in the time period before childbirth, mantras like this can help you ease into a much-needed calm state of being.

Preparatory Poses:

  • Supta Padangusthasana
  • Virasana
  • Vrksasana

Contraindications and Cautions:

Although this is a mild, stimulating posture, you should check with a doctor before performing the pose if you have any of the following conditions:

  • Groin or knee injuries
  • Lower back injury or a herniated vertebral disc


  • For a more restorative variation, have your feet further away from your midline, forming a larger angle in between your upper and lower legs
  • To release pressure on the knees and hip joints, place blocks under the knees


  1. Start in Staff Pose (Dandasana). If you find it is difficult to sit up straight in Staff Pose, elevate your hips slightly by placing a soft foam block or blanket under your sit bones.
  2. On an exhalation, bend your knees and bring the soles of your feet together to touch. Bring your heels as close to your pelvis as you can without feeling pressure or pain in your knees. Push the outer edges of your feet firmly into the floor and wrap your hands around your feet or ankles.
  3. With the pelvis in a neutral position, being to open the groins by gently working the outer knees towards the floor. Never force your knees down.
  4. Stay here, or start to recline your torso forward, ensuring that your spine remains long and neutral by bending from the hip joints as opposed to the waistline.
  5. This pose can be held anywhere from 1-10 minutes. To exit the pose, draw your knees towards one another, extend your legs and return to Staff Pose.

Pose Guide

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