How to Do Baddha Konasana Pose | Bound Angle Pose

We absolutely love Baddha Konasana, or Butterfly Pose, because it’s one of those shapes that just feels like a big, kind hug for your hips. Whether you’ve been sitting at a desk all day or you’ve been on your feet, this pose is the perfect way to find a little bit of release and softness in the lower body.

It’s a beautiful hip opener that gently stretches the inner thighs and groin while helping us find a sense of groundedness. We find that whenever we need a moment to just breathe and reconnect, this is the pose we turn to. It’s simple, effective, and feels oh-so-good.

In this guide, we’ll walk you through how to find your way into the pose, how to use props to make it feel even better, and all the lovely benefits you’ll feel along the way.

How To Do Baddha Konasana (Bound Angle Pose (or Butterfly Pose))

Find your seat
Start by sitting tall on your mat with your legs extended. If you find your lower back rounding, try sitting on the edge of a folded blanket or a block to help tilt your pelvis forward and find more ease in your spine.

Bring your feet together
Gently bend your knees and bring the soles of your feet together, letting your knees fall out to the sides. You can slide your heels as close to your body as feels comfortable, or keep them further away to create a wider diamond shape.

Hold with heart open
Hold onto your ankles or shins, or if it feels okay, wrap your hands around your feet. Think about lengthening through the crown of your head to keep your spine nice and long, rather than pulling yourself down.

Support your knees
Allow your knees to heavy toward the floor. If they feel a bit high or there’s any pinching, place blocks or cushions under each knee for support—this is a great way to practise the Yin Yoga version of this pose where we hold for 3-5 minutes.

Breathe and soften
Take a few deep, nourishing breaths here. With every exhale, see if you can soften your shoulders and let go of any tension you’re holding in your jaw or hips, simply feeling into the sensation.

Release with care
When you’re ready to come out, use your hands to gently guide your knees back together. Extend your legs long on the mat and give them a little shake to notice how you feel.

The Benefits of Baddha Konasana (and Yoga in General)

Physically, this pose is a wonderful way to open up the hips and stretch the inner thighs and groin. By gently pressing the knees toward the earth, we encourage more mobility in the pelvic region and can even help stimulate the abdominal organs, aiding in digestion and overall organ health. For those of us who spend a lot of time sitting, it’s a beautiful way to release that built-up tension and improve our posture by strengthening the lower back.

Beyond the physical, Baddha Konasana is incredibly grounding for the nervous system. As we settle into the shape and focus on our breath, it helps to quiet the mind, reduce feelings of stress, and bring us back to a state of calm. It’s a pose that invites us to slow down and really feel into the present moment. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a little pocket of peace in your day and learning to listen to what your body truly needs.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Chaturanga Dandasana Pose | 4 Limbed Staff Pose
• How to Do Ardha Supta Virasana Pose | Half Supine Hero Pose
• How to Do Eka Pada Rajakapotasana Pose | King Pigeon

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla