Menu Join

Bound Angle Pose / Butterfly Pose / Baddha Konasana

Yoga pose: Bound Angle Pose / Butterfly Pose/Baddha Konasana
Step by step
  • Sit with your legs outstretched in front of you, you may want to sit on a blanket or pillow to raise your hips, so you can sit with a straight back.
  • Pull in your feet and place the soles of the feet together, as close as possible to your pelvis, let the knees fall out to your sides.
  • Release your groins, the head of the thigh bones, and allow the knees to relax down as well, don’t push them.
  • Hold your big toes with the first two fingers and your thumb, or hold the outsides of your feet.
  • Keep your pelvis level, sit with a straight back.
  • Firm your shoulderblades into your upper back, to help open your heart.
  • You can stay in this pose for 5 - 10 breaths. 
  • To come out you lift your knees and straighten your legs again.
Beginners tips
  • Are you finding it difficult to sit up straight, is your back rounding? Place a folded blanket or block  under your hips to keep the pelvis and spine upright.
  • Ankles sore? Try moving your feet further away from your groin.
  • Strain in your inner thighs and groin? Place some supports under your knees or raise your feet on a block or pillow.
  • Helps in opening your hips.
  • Stretches groins, inner thighs and ankles.
  • Grounding and uplifting for your mood.
  • Stimulates abdominal organs.
  • Beneficial for menstrual pains.
  • Stimulates the circulation in the pelvic area.
Watch out for...
  • Fatigue.... if you are nearing your limit, one tends to forget about posture and so the lower back can slump. Keep your chest open and lifted and your back straight.
  • Overstretching, don't force your knees down to make a certain shape. Work on gradually lowering the knees using the exhalations to help release the muscles.
  • If you are comfortable in the Bound Angle Pose come into a forward fold variation. On an exhale bring your chest forward between the knees. Hinge from the hips not the waist.
  • Remember to keep your back straight. Your arms can be stretched out in front of you (depending on flexibility) or place your elbows against your inner thighs or calves.
  • Butterfly Pose is the Yin Yoga version of Bound Angle. In Butterfly the heels are much further away from the body so that the legs make a diamond shape. Allow the back to round as you softly fold into the pose. You can stay here for 1 - 5 minutes.
Complimentary poses
Try it in class

Vinyasa Flow Yoga for beginners, part 4 - for members only

Teacher: Esther Ekhart
Level: 1
Style: Vinyasa Flow
Duration: 45 mins

Not a member yet? Subscribe and get full access to all of our online classes 


Try this free tutorial on Butterfly Pose:


Uh-oh, are we looking funny?

Our site is optimised for Chrome on Android.
Please upgrade your browser for a better experience.

Download Chrome