Baddha Konasana (बद्धकोणासन)

Yoga Practice Name

English Name

Butterfly Pose

Description and Steps

Description:

Baddha Konasana is a seated asana where the soles of the feet are joined together and the knees are dropped outward. It opens the hips and groin while promoting a grounded, meditative posture. Often practiced for relaxation, flexibility, and internal awareness.

Steps to Practice:

Starting Position: Sit on the mat with legs extended forward (Dandasana).
Foot Placement: Bend your knees and bring the soles of your feet together. Pull the heels toward the pelvis as much as comfortable.
Grasp Feet: Hold your feet or ankles with both hands. Let the knees fall toward the floor.
Straight Spine: Keep the back straight, chest open, and shoulders relaxed.
Optional Movement: Gently flap the knees up and down like butterfly wings (in dynamic version).
Breathing & Hold: Stay in the pose for 1–3 minutes, breathing deeply and evenly.
Release: Slowly straighten the legs and return to Dandasana.

General Benefits

Opens the hips and groin: Gently stretches the inner thighs, knees, and hip joints.
Improves blood circulation: Especially in the pelvic region, aiding reproductive health.
Supports reproductive organs: Beneficial for women during menstruation and pregnancy (with guidance).
Calms the mind: Encourages relaxation and relieves stress and fatigue.
Improves posture: Strengthens the back and aligns the spine when practiced with awareness.

Cautions-Limitations-Contraindications

Groin or knee injuries: Avoid or modify the pose if you have recent or chronic injuries in the groin or knees.
Tight hips or knees: Use props like cushions or blocks under the knees for support and to prevent strain.
Lower back discomfort: Sit on a folded blanket to keep the spine upright if there’s any strain in the lower back.
Pregnancy: Can be practiced safely with guidance, but avoid pressing knees down forcefully.

Complimentary Practice

Supta Baddha Konasana – Reclined variation that supports deep relaxation and hip opening.
Janu Sirsasana – Helps lengthen the spine and stretches the hamstrings and groin.
Malasana (Garland Pose) – Deep hip opener that complements groin and pelvic flexibility.
Bhujangasana (Cobra Pose) – Strengthens the back and improves posture, balancing the hip-opening work.
Paschimottanasana – A forward fold that stretches the back and complements inner thigh release.

Similar Practices

1.Upavistha Konasana, 2.Janu Sirsasana, 3.Padmasana, 4.Sukhasana, 5.Virasana

Practice Keynotes

Perform on an empty stomach or 3–4 hours after a meal.
Sit on a cushion or folded blanket if hips are tight.
Keep the spine erect; avoid rounding the back.
Do not force knees toward the floor—allow gravity and breath to assist gradually.
Breathe deeply and evenly, relaxing the thighs and hips with each exhale.
Useful as a preparatory pose for seated meditations and hip-opening sequences.
Can be held for 1–5 minutes, depending on comfort and purpose.