Bound Angle Pose / Butterfly Pose

Baddha Konasana

Butterfly Pose aka Baddha Konasana, offers a serene and introspective hip-opening experience that enhances flexibility and inner tranquility.

Common Name: Bound Angle or Butterfly Pose
Sanskrit Name: Baddha Konasana (BAD-ha ko-NAS-anna)
Level: Beginner
Pose Type: Seated, Hip Opener
Target Areas: Hips, Groin, Inner Thighs

Bound Angle / Butterfly Pose Steps

Step 1

Begin in a seated position, legs extended out in front of you. Sit up tall, roll your shoulders back and release them away from your ears. Engage your core so that you’re sitting directly on top of your sit bones and keeping a long, straight spine.

Step 2

Bend your knees and let them fall open to the sides. Bring the soles of your feet together. Place your hands on your feet and open your feet as if you're reading a book.

Step 3

You can draw your heels close to your groin or further away, depending on your flexibility and what feels comfortable.

Step 4

On an inhale, lengthen your spine and lift your chest. On the exhale, start to fold forward over your legs. You can keep your elbows tucked close to your body, or use them to intensify the stretch by gently pressing your knees further down towards the earth as you fold forward. Don't force your knees down, only go as far as it feels comfortable.

Step 5

Keep a long, straight spine and hold for 5-10 breaths.

Step 6

To exit the pose, sit back up and extend the legs.

Modifications

Naked woman poolside in bound angle pose — Bound angle pose variation with lean forward

If your back and hips feel too tight to be able to sit up straight, you can do this pose with your back against a wall for support.
If your hips feel extra tight, do steps 1-3 while keeping a straight spine. This will strengthen your back and stretch the hips without needing to fold forward.
If your sitbones feel uncomfortable in this pose, you can sit on a yoga block or folded blanket.
If your knees hurt in this pose, move your heels further away from your groin.