Butterfly Pose or Bound Angle Pose, also known as Baddha Konasana, is a famous yoga pose practised for centuries. This is a sitting posture that involves forward bend and stretch. It activates the Solar, Sacral, and Root chakra and regulates the body’s Fire, Earth, and Water elements.

The asana also strengthens the muscles and joints of the hips and lower spine area. This pose benefits those who sit for long hours, runners, and dancers that’s why it’s a common asana which performs in yoga retreats. This blog will discuss everything you need to know about Butterfly Pose/Bound Angle Pose, including its benefits, steps, modifications, and variations.

Benefits Of Butterfly Pose/Bound Angle Pose

  • It opens up the hips and groin
  • Stimulates abdominal organs and improves digestion
  • Relieves menstrual discomfort and symptoms of menopause
  • Improves flexibility in inner thighs
  • Reduces stress and anxiety
  • Relieves sciatica pain

Steps To Practice Butterfly Pose/Bound Angle Pose

  • Sit on the mat with your legs stretched out in front of you.
  • Bend your knees and bring the soles of your feet together.
  • Use your hands to hold your feet and get them towards your body.
  • Keep your spine straight and open your chest.
  • Gently push your knees down toward the ground.
  • Hold this pose for 30 seconds to 1 minute.

Modifications For beginners And Those With Injuries

  • Use a cushion or folded blanket under your hips to elevate them if you have tight hips or lower back pain.
  • Place blocks or blankets under your knees if they don’t reach the floor.
  • Hold onto your ankles instead of your feet if you have tight hips or knee injuries.

Variations Of Butterfly Pose/Bound Angle Pose

  • Upavistha Konasana (Wide-Angle Seated Forward Bend)
  • Supta Baddha Konasana (Reclining Bound Angle Pose)
  • Badha Konasana Twist (Bound Angle Pose Twist)

Precautions To Take While Practicing Butterfly Pose/Bound Angle Pose

  • Avoid this pose if you have a groin or knee injury.
  • Do not push your knees down forcefully.
  • Keep your spine straight to avoid rounding or arching your back.
  • Do not force your feet to touch each other if you feel discomfort.


Butterfly Pose/Bound Angle Pose is a simple yet powerful yoga pose that offers numerous bodily and mental benefits. Practising regularly is a great pose, especially for those who sit for long hours or have tight hips. However, with proper modifications and precautions, anyone can practice this pose and enjoy its benefits. So, try and experience the magic of Butterfly Pose/Bound Angle Pose!

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