Baddha Konasana known as बद्धकोणासन and also known as the Butterfly or Bound Angle Pose or cobbler pose, is a seated pose that strengthens and opens the hips and groin while eradicating abdominal discomfort (1). The consistent practice of this pose can help with childbirth, urinary discomfort, and feelings of pain and heaviness. During each exercise, make sure to maintain a focus on your breathing. Baddha konasana is a symmetrical pose that keeps the upper and lower bodies in perfect balance.

As the hips flex and turn outwards, the knees bend and move away from each other. As the outer edges of the feet touch, use the fingers to hold the toes to join the soles together.

Baddha Konasana Steps (Cobbler Pose, बद्धकोणासन)

Baddha konasana


  1. Sit on the floor in a cross-legged position.
  2. Spread out your legs straight in front of you.
  3. Now, bend your legs from your knees and try to touch your feet to your pelvis region. Try to pull your feet towards your pelvis as much as you can.
  4. The position of your legs should be in such a manner that the feet of both your legs should touch each other.
  5. Try to place your knees on the floor and your feet close to your pelvis region.
  6. Once you set yourself in this position, try moving your legs upwards and downwards in the same manner in which a butterfly moves its wings.
  7. Now hold your legs with your hands and keep your posture straight.
  8. Stay in this position for about 10 minutes. As a beginner, you might not be able to stay in this position for a long time. You can start practicing this asana by staying in this position for about a minute and then later increasing the time.
  9. Do not forget to inhale and exhale each time you practice this asana. Also, keep your eyes closed when you reach the final position of this asana.

How to Do Vrikshasana (Tree Pose) and benefits of Vrikshasana

Benefits of Baddha Konasana (Cobbler Pose)

  • Stimulates the heart and improves general circulation
  • Stretches the inner thighs, groins (2), and knees
  • Helps relieve mild depression, anxiety
  • Soothes menstrual discomfort and sciatica (3)
  • Stimulates abdominal organs (4), ovaries and prostate gland, bladder, and kidneys
  • Helps in preventing hernia
  • Helps relieve the symptoms of menopause
  • Consistent practice of this pose until late into pregnancy is said to help ease childbirth
  • Helps to gets rid of fatigue (5)

How to do Tadasana (Mountain Pose) and benefits of Tadasana

Contraindications and precautions of Baddha Konasana (Cobbler Pose)

It is best to avoid this asana if you have

  • Knee injury
  • Menstruating
  • Hip or shoulder injury

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