Technique to do Baddha Konasana or Butterfly Pose & Its Benefits, Precautions

Baddha Konasana takes its name from Sanskrit where “Baddha” means “Bound”, “Kona” means “Angle” and “Pose” means “Asana” and hence the name Bound Angle Pose.

The final pose resembles a fluttering butterfly and so it is called Butterfly Pose. Baddha Konasana is also called Cobbler pose as the sitting position in this asana is a typical sitting position of Indian cobblers, which has led to another alternative name.

Baddha Konasana or Butterfly Pose is one of the easiest yogasanas with a lot of benefits.

Children tend to do Baddha Konasana or Butterfly Pose easier than most of the adults as they have open and flexible hip joint. While adults with a sedentary lifestyle have tight inner joints and hips and have lost the flexibility due to prolonged sitting. With the regular practice of Baddha Konasana or Butterfly Pose flexibility can be regained and the hip joint can be opened.

• To practice Baddha Konasana or Butterfly Pose, sit with your legs straight and outstretched on the floor or on the Yoga Mat.
• While exhaling, fold your knees in such a way that your heels come near the pelvic area.
• Join both the heels together and bring them as close to the pelvis as possible.
• Hold your toes with both the hands or clasp both the hands to the respective ankle if your unable to hold your toes while practicing Baddha Konasana or Butterfly Pose
• Drop your knees towards the floor and push both your feet together.
• Lengthen your spine from the front of the torso to the sternum in such a way that you are pulling your body down towards the floor.
• The aim of Baddha Konasana or Butterfly Pose is to touch the knees to the floor or the yoga mat and to bring the head in front of your feet while having your torso flat over the legs.
• Do not force your knees to touch the floor or your head to bend forward completely on the ground. Release the thighbones towards the floor. When you do this the knees will follow.
• Gaze at a point forward or on your nose.
• Stay for 1 to 5 minutes or 15-20 breaths in Baddha Konasana or Butterfly Pose.
• Maintain a constant breath while practicing Baddha Konasana.
• To release Butterfly pose, first unclasp the hands from the toes and then lift your knees and extend your legs on the floor in Dandasana.

• Baddha Konasana or Butterfly Pose stimulates the abdominal organs, ovaries, prostate gland and kidneys. It also strengthens and improves the flexibility of inner thighs knees and groins.
• Baddha Konasana is also said to improve the menstrual discomfort and sciatica.
• Regular and consistent practice of Butterfly pose by pregnant females is said to help in childbirth.
• Baddha Konasana or Butterfly Pose is said to alleviate fatigue, depression and helps you to feel at ease.
• It also stimulates the heart and thus helps in the circulation of blood throughout the body.
• Butterfly pose also helps in improving digestion.
• This asana also helps in relieving lower back pain.

• People with serious lower back injuries and herniated disc should not perform Baddha Konasana.
• Pregnant females should consult the physician before practicing this asana and should always practice under proper guidance while performing this asana.
• People with groin or knee injuries should also not perform Baddha Konasana or Butterfly Pose.

• Do not force your knees to touch the ground while practicing Baddha Konasana or Butterfly Pose as this may cause Groin or knee injury.
• Avoid any forceful movements while practicing this asana. Be it taking the forehead to touch the ground or forcing the knee to touch the ground.
• Knees are not supposed to be fluttered while practicing Butterfly Pose.
• Always keep your spine straight while moving forward during bending and touching the forehead to the floor.