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Bound Angle Yoga Pose (Baddha Konasana)


The Bound Angle yoga pose, or Baddha Konasana, Butterfly Pose, or Cobbler’s Pose, and historically known as Bhadrasana or Throne Pose, is a seated yoga asana (or posture) that focuses on and opens up the hips and groin muscles. It is, in fact, one of the few yoga poses that can be practiced comfortably even after eating (except for the forward-bending variation with the head on the floor).

Sanskrit Name and Pronunciation of Baddha Konasana

The Sanskrit name of the Bound Angle Yoga Pose is Baddha Konasana (बद्धकोणासन), which is pronounced (BAH-dah cone-AHS-anna). It is derived from the Sanskrit words baddha, meaning bound, and koṇa, meaning angle.

Is the Bound Angle Pose Difficult?

The Bound Angle Pose is considered a beginner yoga pose, and is not considered difficult.

What Body Parts Are Affected?

The Bound Angle Pose benefits the following body parts:

– Lower Back
– Feet and Ankles
– Hamstrings
– Hips
– Pelvic
– Knees

Benefits of Practicing Baddha Konasana

– Strengthens and improves flexibility in the inner thighs, groin and knees
– Helps prepare the hips and groins for meditative seated poses, which require more flexibility in these areas.
– Helps soothe menstrual discomfort and digestive complaints
– Stimulates the abdominal organs, potentially improving health of the ovaries, prostate gland, kidneys, and bladder
– Alleviates fatigue according to traditional yoga texts
– Helps open up the lower back and relieves sciatica
– Metaphysically opens up the groin area, helping to relieve sexual inhibitions and guilt.

Step-By-Step Sequencing Guide: How to Do Bound Angle Pose


Here is the step-by-step guide to do the Bound Angle Pose (Pasasana):

1. Sit on the floor with your legs straight. 
2. Then, bend your legs inwards. Make sure that the heels of your feet are joined when touching each other. 
3. Interlace the fingers around the toes. 
4. Now, lower your knees and touch the floor. Keep the feet firm. 
5. Inhale and move your head slowly towards your front. 
6. Stay in this position for a few seconds. Breathe in and breathe out. 
7. Slowly raise your head and release your hands. 
8. Lay down and relax.

What to Keep in Mind Before Doing Baddha Konasana Yoga Pose: Caution and Common Mistakes

Avoid this Asana if you have a history of injury to the hip, knees or groin, as this pose puts stress on these areas. Also, ensure that your waist and neck remain straight, allowing the knees to stretch naturally without pushing them downwards forcefully. Also, people with sciatica should not practice the bound angle yoga pose.

Although we mentioned that Baddha Konasana is one of the few yoga asanas that can be practiced comfortably even after eating, however, the forward-bending variation of the bound angle pose (that involves the head reaching for the floor) should be avoided after eating.

What if I Can't Do the Bound Angle Pose?

If you’re finding it hard to keep your back straight, try leaning against a wall in a seated position. You could also place a blanket below the buttocks to support the hip.