Baddha Konasana

Bound Angle Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Opens the hips, groins, and inner thighs

Improves circulation in the pelvic region and supports reproductive health

Eases menstrual discomfort with consistent practice

Relieves mild lower back tension and reduces hip stiffness

Calms the nervous system and reduces stress and anxiety

Improves posture and encourages an upright spine

About This Pose

Baddha Konasana is a seated hip opener where the soles of the feet press together and the knees fall outward toward the floor. Also known as Cobbler Pose or Butterfly Pose, it can be held passively for longer durations and is particularly useful for desk workers, runners, and anyone seeking to improve hip mobility or find a calming seated posture.

Step-by-Step Guide

Follow these steps to practice Baddha Konasana safely

1
Sit with the legs extended and the spine tall
2
Bend both knees and bring the soles of the feet together, drawing the heels toward the pelvis
3
Hold the feet or the ankles and let the knees fall outward toward the floor
4
Lengthen the spine, relax the shoulders, and keep the neck long
5
Stay for 2 to 5 minutes, breathing steadily as the hips soften
6
To release, gently bring the knees together and extend the legs forward