Bound Angle Pose (Baddha Konasana) is also often referred to as Seated Butterfly Pose or Cobbler’s Pose. This pose can increase mobility and flexibility in the hips and inner thighs and help calm the nervous system.

As a foundational seated posture in Hatha Yoga, Baddha Konasana has ancient roots connected to meditation, preparation for seated breathwork (pranayama), and energetic grounding.

Energetically, this pose focuses heavily on the root (Muladhara) and sacral (Svadhisthana) chakras. By drawing the heels close to the pelvis and opening the knees wide, the pose directs awareness inward, fostering a sense of grounding, emotional release, and surrender.

Benefits & Muscle Focus

• Gently stretches the inner thighs, groins, and knees, countering the tightness caused by prolonged sitting or driving.
• When practiced with a gentle forward fold and supported by props, it can be stress relieving and help reduce anxiety.
• This pose is frequently recommended during prenatal yoga to help release tension in the hips and pelvic floor in preparation for childbirth.

Alignment

1. From seated, bring the soles of the feet together and let the knees fall out wide.
2. Adjust the heels either closer or further away from the groin so that the pose feels comfortable in the hip flexors and knees.
3. Modifications: add support by sitting on a folded blanket or bolster, add blocks underneath the knees.
4. Variations: practice a reclined version by extending onto your back or a bolster (Reclined Bound Angle Pose / Supta Baddha Konasana).

Contraindications

• Avoid pressing your knees down manually with force. If your knees hover high off the floor, place blocks or folded blankets underneath them for support to prevent strain on the joint ligaments.
• If rounding your spine causes back pain, sit up on a folded blanket or bolster to tilt your pelvis forward and maintain the natural curve of your lower back.
• Avoid deep hip openers if you have had recent hip, knee, or pelvic surgeries.

Practice

• Flow 10: Morning Yoga for Backs, Hips, & Hamstrings →
• Restore 20: Wrist-Friendly Gentle Yoga →
• Power 40: Full Body Vinyasa (minimal cues) →
• Power 40: Yoga for Injured Climbers →

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.