Bound Angle Pose or Baddha Konasana by Sadhguru

Sadhguru
3 days ago
4 min read

Sadhguru says In the bound angle, the body finds symmetry, and the soul finds its song. Flexibility is not just of the body, but of our willingness to open. As your knees fall, your resistance melts. This is the alchemy of yoga.

Article | Shree Siddhashram | May 19, 2000

Bound Angle Pose (Baddha Konasana) is the Hatha Yoga Posture of Inner Harmony and Opening

Yoga, the ancient art and science of union, offers profound tools to harmonise the body, mind, and spirit. Among its many asanas (postures), Baddha Konasana, commonly known as the Bound Angle Pose or Butterfly Pose, stands as a graceful posture that encapsulates both stillness and flow. Rooted in traditional Hatha Yoga, this pose is not merely a physical stretch—it is an invitation to explore one's inner world with awareness, gentleness, and devotion.

1. Etymology and Meaning

The name Baddha Konasana comes from the Sanskrit:

Baddha = bound or locked.
Kona = angle
Asana = posture

Together, it refers to the "Bound Angle Pose," signifying the angle formed at the hips with the feet drawn together and held close to the groin. It is also poetically called the "Cobbler’s Pose", since Indian cobblers traditionally sit in this posture while working. The pose also resembles a butterfly with wings flapping gently, hence its nickname—the Butterfly Pose.

2. How to Perform Baddha Konasana (Step-by-Step)

Preparation:

Find a quiet and comfortable space. Sit on a mat or a folded blanket to support the base of the spine.

Steps:

Sit in Dandasana (Staff Pose) – legs stretched forward, spine upright.
Bend your knees and bring the soles of your feet together.
Draw your heels as close as possible to your pelvis without discomfort.
Clasp your feet with your hands, interlacing fingers around the toes or holding the ankles.
Gently press your knees down toward the floor using the strength of your thighs (not forcefully with your hands).
Lengthen your spine – lift the chest, draw the shoulders back and down.
Close your eyes and breathe deeply, holding the pose for 1–5 minutes depending on comfort and flexibility.

Optional Variation (Advanced):

For a deeper stretch, you may fold forward from the hips, keeping the spine long, and rest your forehead on the floor or a bolster.

3. Physical Benefits of Baddha Konasana

This seemingly simple posture is remarkably powerful in its benefits:

A. Hips and Groin Opener:

Stretches and opens the inner thighs, groin, and hip joints, increasing flexibility and mobility.
Prepares the body for seated meditative postures such as Padmasana (Lotus Pose).

B. Spinal Health:

Encourages an erect spine, counteracting the slouch of modern sedentary life.
Enhances postural awareness and reduces lower back discomfort.

C. Reproductive Health:

Stimulates blood circulation to the pelvic region.
Helps alleviate menstrual discomfort, regulates cycles, and is beneficial during pregnancy for strengthening the uterus and pelvic floor.

D. Improves Digestion:

Activates the abdominal organs, especially the kidneys and bladder, aiding detoxification.
Stimulates the digestive fire (Agni), promoting better digestion and elimination.

4. Mental and Energetic Effects

In yogic philosophy, the pelvis and hips are deeply connected with our emotional body. Baddha Konasana helps unlock stored tension, unspoken fears, and buried emotions, especially in the Muladhara (Root Chakra) and Svadhisthana (Sacral Chakra).

A. Calms the Mind:

The posture encourages pratyahara (withdrawal of senses), preparing one for deeper meditation.
Invokes a sense of groundedness and safety, important for emotional balance.

B. Releases Stored Emotions:

The hip region often holds unresolved emotions. This pose creates space for emotional catharsis and healing.
With consistent practice, it brings ease in vulnerability, self-acceptance, and openness to life.

5. Contraindications and Precautions

Though Baddha Konasana is safe for most people, the following precautions should be observed:

Avoid if you have a groin or knee injury (use props or modifications).
Pregnant women should practice under guidance, especially in the third trimester.
Do not force the knees down—allow them to open naturally with breath and time.
If the lower back rounds, sit on a cushion to elevate the hips.

6. Modifications and Use of Props

Yoga is inclusive. Props help adapt the practice to suit individual needs.

Use a bolster or folded blanket under the hips to maintain a straight spine.
Place yoga blocks or cushions under each knee for support if the hips are tight.
Rest your back against a wall for spinal support.

7. The Spiritual Symbolism of Baddha Konasana

In yogic symbolism, the feet pressed together represent the union of dualities—Shiva and Shakti, solar and lunar, masculine and feminine energies. Holding the feet is a gesture of self-honour and surrender. The grounded sitting posture aligns us with the earth element, creating a sacred space for inner awakening.

As the knees gently fall open like wings, it reflects a blossoming of the soul, an unfolding of dormant energy. The pose becomes a mudra of receptivity, humility, and inner freedom.

8. Baddha Konasana in Yoga Therapy

A. Prenatal and Postnatal Care:

Helps maintain pelvic elasticity during pregnancy.
Aids recovery and alignment of pelvic muscles after childbirth.

B. Menstrual Disorders:

Recommended for those with irregular cycles, menstrual cramps, or polycystic ovarian syndrome (PCOS).

C. Psychological Healing:

Used in yoga therapy for anxiety, depression, and trauma release.
Promotes inner security and helps overcome sexual repression or shame.

9. Integrating Baddha Konasana into Your Practice

Begin your yoga session with this pose to centre yourself and open the hips.
Use it as a cool-down posture to ground your energy.
Combine with Pranayama (breathwork) or Japa meditation for deep inner work.
A few minutes each day can transform pelvic stiffness into freedom and restlessness into stillness.

10. A Final Note: Beyond the Physical

Baddha Konasana is a gentle yet profound teacher. It teaches non-resistance, patience, and the art of surrendering to gravity. In a world that thrives on constant movement and struggle, this posture offers the rare opportunity to simply be—with your body, with your breath, and with the deeper essence of who you are.

Like the bound angle it forms, Baddha Konasana is not about rigidity, but about embracing the sacred boundlessness within the constraints of form.