An Easy Guide to Baddha Konasana, or Butterfly Pose Yoga

Baddha Konasana, or Butterfly Pose Yoga, stretches the hips and helps alleviate stiffness. This yoga pose is a great way to open up the hips and pelvis after spending long hours on an office chair.

Badhha Konasana

Baddha Konasana is a hip and groin opener that can help remove anxiety and fatigue. Pregnant women will be interested to know this yoga pose has been claimed to aid childbirth. Baddha Konasana also stimulates circulation, the abdominal and lower organs.

Watch a clip for this yoga pose 

How to do Baddha Konasana, or Butterfly Pose Yoga in easy steps

Step 1:

To begin, sit tall with your legs extended in front of you. Move the flesh away from under the sit bones for extra lift in the spine. Position yourself on a block or a blanket if you cant get your knees on the floor, or if they hurt.

Step 2:

Bend the knees and bring the feet close to groins, allow the soles of your feet to touch.

Step 3:

Take the sides of each foot and open them like a book, keeping the outer edge of the feet on the floor. If holding on to the feet is not comfortable, take hold of your ankle or shin.

Step 4:

Lift the torso and lengthen the spine.

Step 5:

Relax the shoulders and send the shoulder blades down the back.

Step 6:

The neck is in line with the spine.

Step 7:

Focus on releasing the top of your thigh bones rather than your knees - you don’t want to stress the knees.

Step 8:

Exhale and slowly bend forward, reaching forward through the chest and the crown of the head.

Step 9:

The aim is to reach forward actively, rather than just let the torso drop towards the ground.

Step 10:

Inhale as you slowly lengthen, walking your hands forward until your torso is parallel with the floor.

Step 11:

Stay for up to five minutes, breathing comfortably.

Step 12:

To exit, bring your hands to the outside of the knees and lift up slowly on an inhalation.

Baddha Konasana

Yoga pose category:  Seated and twists

Level: 1

Although this is a yoga pose for beginners, most yogis won’t be able to stretch their knees down very far on first practice. However, never force your knees down, push gently from the thighs. Be patient – with time, you’ll get there.

Sanskrit words meaning: 

Baddha - bound

Kona - angle

Asana - pose

Yoga pose health benefits: 

Like all yoga poses, Baddha Konasana has many health benefits. Use it to help with the following health conditions:



High blood pressure





Yoga pose contraindications: 

Don’t practice Baddha Konasana if you have any of the following health conditions: 

Groin injury

Knee injury

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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.