Yoga Pose of the Week: Baddha Konasana

Yoga Pose of the Week: Baddha Konasana


18 February 2016


Baddha Konasana or Bound Angle is a sitting pose which opens up the hips, strengthens the inner thigh muscles and lengthens the spine. It’s also sometimes named The Cobbler Pose, as it was a common working position for Indian cobblers. Bound Angle is also known as The Butterfly Pose due to the outline of the body.

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Sanskrit Name: Baddha Konasana

Baddha: bound

kona: angle

Asana: pose

How to do:

Although this pose may look easy at first glance, it’s all in the details. There are fundamental elements to this pose which must be followed to ensure it’s completed correctly and will, therefore, be of benefit to your body.

Start Slow

Many people are only accustomed to sitting on chairs at work and at home. For this reason, it may be difficult to getting your knees flat on the ground because of the tightness in the hips so you may find they involuntarily rise up. A good way to combat this is to lay your hands out flat behind your back, roll your shoulders and you should find your knees begin to relax and slowly open up - though this might be a long process.

If your knees don't co-operate, try using a folded up blanket or block beneath them. With more practice, you should find the blanket will become unnecessary.

You may feel as though you can’t keep your feet together naturally, which is understandable for beginners or those who have stiff joints. In this situation, you can use a strap around your waist and over your ankles as a helping hand.

Once you’re sitting up and your body is in position, it’s time to angle forward with your torso. The idea is to reach your chin all the way to the ground. If this isn’t possible for you at this point, only bend as far forward as you can for now and over time the reach should become deeper. Or sometimes you may never reach, it doesn’t matter. As long as you can go as far as your body allows.


Baddha Konasana has a very calming effect on the mind, so it’s an excellent way of reducing tension, stress, and even mild depression. The pose also improves circulation due to the stimulation of the heart.


This pose relies heavily on the knee, groin and hip regions. If you’re still healing from any injuries, don’t attempt this pose as it may irritate and worsen your condition. If you have high blood pressure or any heart-related ailments, you should always take care when attempting the bending portion of the pose.