Bound Angle Pose
Baddha Konasana
Bound Angle Pose is a seated hip opener where the soles of the feet meet and the knees fall out to the sides. It is often called Butterfly and is a gentle way to stretch the inner thighs and hips.
- Hold
- 8-10 slow breaths, or one to three minutes
- Breathing
- Breathe slowly through your nose. Lengthen your spine on each inhale and let your hips and knees soften on each exhale.
In Baddha Konasana you sit tall with the soles of your feet pressed together and your knees open like the wings of a butterfly. You may feel a stretch along your inner thighs and groin, and a gentle lengthening through the spine. It is a classic seated pose, often used to warm up the hips or to finish a practice, and it can be held quietly for a few minutes.
The pose suits most beginners, especially people who sit a lot. Focus on sitting up on your sitting bones rather than pushing your knees to the floor. If your knees sit high, that is perfectly normal. Props such as a folded blanket under your hips make the pose far more comfortable and the stretch more effective.
In this guide
How to do it, step by step
- Sit on the floor, ideally on a folded blanket, with your legs stretched out in front of you.
- Bend your knees and bring the soles of your feet together, letting your knees fall open.
- Draw your heels towards your body only as far as is comfortable.
- Hold your feet or ankles with your hands and sit up tall on your sitting bones.
- Lengthen your spine by lifting your chest and the crown of your head.
- Let your knees relax towards the floor without pressing them down with your hands.
- Keep your shoulders soft and your gaze straight ahead or lowered.
- To come out, gently lift your knees together and stretch your legs forward.
Benefits
- May help to open the hips and ease tightness in the inner thighs.
- Can encourage an upright, lengthened spine.
- May feel soothing for the lower back when you sit on a raised seat.
- Provides a calm seat for breathing and quiet reflection.
- Can be a gentle stretch to include before other seated poses.
Common mistakes
- Rounding the back: sit on a folded blanket so your pelvis tilts forward and the spine can lengthen.
- Pushing the knees down: let gravity do the work and stay within comfortable stretch.
- Pulling the feet too close: keep your heels further away if your knees feel strained.
- Hunching the shoulders: draw them back and down and lift through the chest.
Make it easier
- Sit on a folded blanket or cushion to raise your hips above your knees.
- Place a block or rolled blanket under each knee for support.
- Lean your back against a wall to help you sit upright.
Go further
- Hinge forward from the hips with a long spine, keeping the chest open.
- Walk your feet slightly further away from your body and fold forward with your forearms on the floor.
Questions people ask
Why are my knees so far from the floor in Bound Angle Pose?
Tight hips, inner thighs or the shape of your hip joints can keep your knees high, and that is normal. Sit on a folded blanket and support each knee with a block or cushion. The pose works for you at any height.
How long should I hold Butterfly Pose?
Beginners can hold it for eight to ten slow breaths and build up to a few minutes. Keep the stretch mild and steady rather than intense. If you feel pinching in your knees or hips, come out and use more support.
Is Bound Angle Pose the same as Butterfly Pose?
Yes, Butterfly is the popular English name for Baddha Konasana. Some people also bounce their knees like wings, but in yoga it is usually held still, with a slow breath and a long, tall spine.
Be careful
Take care with knee, groin or hip injuries and use support under your knees. If you are pregnant, keep your feet further from your body and sit on a cushion. Do not force your knees down. Stop if you feel sharp pain, especially in the knees.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
