Baddha Konasana — Butterfly Pose

Baddha Konasana — Butterfly Pose (बद्धकोणासन)

Baddha Konasana, from the Sanskrit baddha (bound) and kona (angle), is a fundamental seated hip opener. Soles of feet together, knees drop toward the floor like butterfly wings. Simple in appearance, this pose can be deeply intense for those with tight hips.

Therapeutic Benefits

• Hip opening — adductors, gracilis and pectineus are deeply stretched.
• Groin stretch — groin muscles and pelvic floor release.
• Pelvic stimulation — improves circulation in the pelvic region.
• Prenatal pose — prepares the pelvis for childbirth.
• Menstrual pain relief — pelvic opening can alleviate cramps.

Step-by-Step Instructions

Step 1

Seated, bring soles of feet together. Draw heels toward perineum as comfortable.

Step 2

Let knees drop toward floor by their own weight. Don't push with hands.

Step 3

Hold feet, lengthen spine. To deepen, fold forward from hips.

Breathing and Duration

8 to 10 breaths static. In yin yoga, 3 to 5 minutes with knee supports.

Contraindications

• Knee injury (inner ligament)
• Pubic symphysis pain
• Groin injury

Modifications

• Beginner: cushions under knees, sit on blanket.
• Advanced: feet close to perineum, full forward fold, open feet like a book.

Target Audience

Recommended for all, particularly pregnant women (with adaptations), runners and cyclists with tight hips.