Bound Angle Pose - Baddha Konasana

Bound Angle Pose (front) - Iana Varshavska


Bound Angle Pose or Baddha Konasana in Sanskrit (Baddha means ‘bound’, ‘caught’, ‘held’, Kona means ‘angle’, and asana means ‘pose’) is a seated yoga posture that is commonly practiced in many styles of yoga. In other texts, you may find this yoga pose under the name Bhadrasana. The English translation of the Sanskrit term ‘Bhadra’ is ‘virtuous, pure, prudent, excellent, wise.’ and asana means ‘pose’.

Baddha Konasana is a great posture for stretching the inner thighs, groins, and knees, while also opening the hips and improving circulation in the pelvis. It can also help to alleviate menstrual cramps and improve digestion.
This is one of the prominent yoga poses mentioned in the Hatha Yoga Pradipika. Bound Angle Pose is considered a base pose as bound angle pose variations can be derived from this pose.

Bound Angle Pose is also known as Cobbler’s Pose, Butterfly Pose, and Shoemaker pose.

Step-by-Step Instructions

Step 1
Begin seated in Staff Pose (Dandasana) with your spine straight and your legs extended in front of you on the mat. Rest your arms at your sides with your palms on the mat.
Step 2
Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. It’s important to allow your knees to drop open only as far as they will go — never press on your knees in this pose!
Step 3
Clasp your big toes with your first two fingers. Press the outer edges of your feet firmly together, and also press them firmly into the floor.
Step 4
Sit up straight. Extend through the length of your entire spine through the crown of your head.
Step 5
Gaze softly straight ahead, or at the tip of your nose.
Step 6
Hold the pose for up to five minutes. To release the pose, first release the clasp from your toes. Then, gently lift your knees and extend your legs once again along the floor in Staff Pose (Dandasana).

Benefits and Contraindications


Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys.

Stimulates the heart and improves general circulation.

Stretches the inner thighs, groins, and knees.

Helps relieve mild depression and anxiety.

Soothes menstrual discomfort and sciatica.

Helps relieve the symptoms of menopause.

Therapeutic for flat feet, high blood pressure, infertility, and asthma.

Consistent practice of this pose until late into pregnancy is said to help ease childbirth.

Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue.


Groin or knee injury: Only perform this pose with blanket support under the outer thighs.

Photo poses in different angles

Modifications And Props For Beginners

Although the Bound Angle Pose is a yoga pose for beginners, you may need some props to properly align it.

  • Blanket under the hips: If you find it difficult to sit comfortably in this pose, you can fold a blanket and place it under your hips for support. This will help elevate your hips and take pressure off your lower back.
  • Bolster or pillow behind the back: If you have tightness or discomfort in your lower back, you can place a bolster or a pillow behind your back for support. This will help you sit up straighter and maintain the length in your spine.

Useful Tips

The anatomical structure of the hip joints can also influence and limit mobility in this position.

Keep in mind that in Bound Angle Pose we work with hip joints rather than with knees.

If practitioners cannot bring their knees to the floor in this pose, ask them to move their feet away from their pelvis. Practitioners’ legs should form a diamond shape. Sitting like that will help practitioners to work with their hip joints’ mobility and protect their knees from injuries.

Bound Angle Pose Anatomy

Bound Angle Pose Baddha Konasana is a hip-opener pose. It stretches the groin, adductors (inner thighs), and knees and strengthens the pelvic floor and psoas muscles as well as hip flexors. As the hip flexor muscles loosen up, one is able to lengthen and decompress the spine as well. In addition to this, the Bound Angle Pose also helps one access the thoraco lumbar fascia, which is correlated to piriformis syndrome which causes extreme pain in the lower back region of buttocks, hips, hamstrings, and feet.

Modifications & Variations

  • Reclining Bound Angle Pose
  • Bound Angle Pose With Blocks
  • Half-Bound Angle Pose
  • Bound Angle Pose Feet Thighs Partner
  • Revolved Butterfly Pose Hand Variation
  • Half Butterfly Pose Variation Forward Bend
  • Upward Star Pose Feet Arms Overhead
  • Revolved Bound Angle Pose

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.