Baddha Koṇāsana
Soles together, knees wide open; the butterfly seat that quietly opens the deepest hips and steadies the breath.
How to practice
Even, unhurried breathing; if folding, exhale to settle forward.
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Sit tall; bend the knees and bring the soles of the feet together, heels a comfortable distance from the body.
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Hold the feet like a book opening; let the knees fall toward the floor without forcing.
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Lengthen the spine; sit on a blanket if the lower back rounds backward.
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Stay upright for 8–12 breaths, or fold forward gently with a long spine.
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To release, draw the knees together and extend the legs.
Benefits
- Opens the hips, inner thighs and groin
- Improves mobility for seated meditation postures
- Stimulates the abdominal organs and bladder
- Traditionally easing for menstrual discomfort and tired feet
Contraindications & cautions
- Groin or knee injuries, support the knees on cushions or blocks
- Sciatica on the sitting bones, sit on a folded blanket to tilt the pelvis upright
- Lower-back strain, keep the spine long and avoid collapsing the chest
Skip or modify the pose on days a caution applies to you, and work with a qualified teacher for injuries, pregnancy or health conditions.
Watch a free guide
A free video walkthrough from a public teacher, loaded only when you scroll to it, via YouTube's privacy-enhanced player.
In the tradition
Also called the cobbler’s pose after the seated posture of village shoemakers, Baddha Koṇāsana is a preparation for Padmāsana and a practice in its own right. Where vāta hardens the hips and pitta shortens the breath, this seat asks only for time; gravity does the opening.
Sources & further reading
- Light on Yoga , B. K. S. Iyengar (Baddha Koṇāsana)
- Bound Angle Pose (video guide) (opens in a new tab) , Yoga With Adriene
Classical citations mark where a tradition is drawn on; modern books and videos are shared as further guidance, not as prescriptions.