SeatedBeginner
Bound Angle Pose
Baddha Konasana
www.yoga-sequencing.com
About This Pose
Bound Angle Pose (Baddha Konasana) is a classic hip-opening posture that gently stretches the inner thighs, groins, and hips. Often called Butterfly Pose, this accessible position promotes relaxation and introspection. The pose stimulates the abdominal organs, improves circulation in the pelvis, and can help relieve symptoms of menstrual discomfort. Regular practice opens the hips gradually while calming the mind and encouraging deep breathing.
Step-by-Step Instructions
- 1
Sit tall with spine lengthened
- 2
Bring the soles of feet together
- 3
Allow knees to fall open to sides
- 4
Hold feet with both hands
- 5
Draw heels toward pelvis comfortably
- 6
Keep spine long and chest lifted
Alignment Cues
- Press soles of feet together firmly
- Lengthen spine from tailbone to crown
- Relax shoulders away from ears
- Allow knees to release naturally toward floor
Benefits
- Gently opens hips and inner thighs
- Stretches groin muscles safely
- Stimulates abdominal and pelvic organs
- Improves circulation in pelvis
- Promotes relaxation and calm
- Relieves menstrual discomfort
Modifications
- Use blocks under knees
Variations
- Reclined variation
Cautions & Contraindications
Cautions
- Support knees
- Avoid forcing
Avoid this pose if you have:
- Groin injuries
- Knee pain
Quick Facts
Primary Focus
hipsSecondary Focus
inner thighsspine
Suggested Hold
45 seconds
Tags
seatedhip-openingrestorative
Equipment
yoga mat
