Baddha Konasana—commonly known as Bound Angle Pose, Butterfly Pose, or Cobbler’s Pose—is one of the most important hip-opening postures in classical Hatha Yoga. The name comes from three Sanskrit terms:
Baddha = Bound
Kona = Angle
Asana = Posture

The heels draw together while the knees fall outward, creating a diamond or butterfly shape. This posture emphasizes hip external rotation, groin opening, pelvic grounding, and spinal erectness, making it both accessible and deeply therapeutic for practitioners of all levels.

Baddha Konasana is known for its profound effects on pelvic circulation, hip mobility, lower back health, reproductive organs, and emotional release, especially in the pelvic bowl—an area where stress, trauma, and fatigue often accumulate. The posture is extensively used in prenatal yoga, restorative yoga, digestive health programs, and therapeutic hip protocols.

Energetically, the pose opens Muladhara Chakra and Svadhisthana Chakra, harmonizing grounding energy while softening emotional density. Because of its stable base and upright spine, Baddha Konasana is also a preparatory seat for meditation, pranayama, and chanting.

Vedic & Upanishadic Symbolism

In Vedic and Upanishadic traditions, the pelvis is considered the root of life-force expression—both physically and energetically. Baddha Konasana symbolizes stability, receptivity, and rootedness. The open knees represent releasing resistance, while the grounded spine symbolizes rising awareness. This dual action mirrors the Upanishadic teaching: “From stability arises clarity.”

The pose resembles a blooming lotus, a symbol of transcendence in yogic philosophy. As the hips open and the pelvis grounds, the practitioner experiences the metaphorical unfolding of inner awareness—like a lotus emerging from the depths of still water.

Forward folds in Baddha Konasana (if added) echo the Upanishadic call to turn inward, cultivating humility, introspection, and surrender. The posture teaches that freedom arises not from force, but from mindful softening.

Baddha Konasana appears in classical Hatha Yoga texts such as the Hatha Yoga Pradipika and Gheranda Samhita, where seated hip-opening postures are recommended for meditation, pranayama, and purification of the nadis. Although the Upanishads do not name the pose directly, their teachings emphasize the significance of a stable, grounded seat for awakening inner awareness.

Verses like “Sthiram sukham asanam” reflect the ideal embodied by Baddha Konasana—a posture that balances firmness and ease. Its lotus-like openness symbolizes the unfolding of consciousness, while its grounded pelvis aligns with Upanishadic teachings on inner steadiness as the foundation for spiritual clarity.

Mythological Symbolism

Baddha Konasana resembles the seated posture of ancient sages, musicians, and meditators in Indian mythology, where the open hips allowed long, sustained periods of awareness. Symbolically, the pose represents balance between effort and surrender, mirroring the mythical yogi who maintains inner calm amid life’s fluctuations.

The “bound angle” reflects the harmony of opposing energies: stability (knees grounded) and expansion (hip opening). This symbolizes unity between the material world and the subtle inner world—a recurring theme in yogic lore.

Sanskrit Meaning & Yogic Interpretation

Baddha = Bound
Kona = Angle
Asana = Posture

The “bound” aspect refers to both the connection of the heels and the containment of energy in the pelvic region. Traditionally, yogic texts describe Baddha Konasana as a posture that redirects prana from scattered pathways into a focused, grounded, harmonious field.

Yogically, the pose teaches root stability, pelvic integrity, and emotional softness, helping practitioners reduce rigidity in the hips, lower back, and reproductive organs. It embodies steadiness, inwardness, and grounded awareness.

Anatomical Overview

Baddha Konasana involves hip abduction, external rotation, pelvic tilting, and spinal extension, making it a multi-dimensional posture that targets both mobility and stability. As the knees fall outward, the adductors lengthen while the deep external rotators activate to guide the femurs safely into rotation.

The pelvis tilts anteriorly, allowing the lumbar spine to elongate without strain, while the thoracic spine lifts to create a stable, upright posture. This integrated engagement opens the groins, decompresses the lower back, and enhances pelvic alignment. Together, these actions promote functional hip mobility, balanced core support, and improved postural integrity.

Key anatomical actions include:

Hip joints rotate externally as knees fall outward.
Adductor group lengthens significantly (long, short, and deep adductors).
Pelvis tilts anteriorly to allow the spine to rise naturally.
Lumbar spine extends gently when posture is aligned correctly.
Shoulder girdle stabilizes to maintain upright chest.

Engaging deep core muscles and pelvic-floor muscles ensures the lumbar spine remains supported.

Primary structures influenced:

Adductor magnus, longus, brevis
Pectineus
Gracilis
Piriformis and external rotators
Iliopsoas region
Lumbar and sacral fascia
Pelvic diaphragm

Baddha Konasana is especially effective for identifying asymmetries in hip rotation, pelvic tilting, and lower-back rigidity. When practiced with an anterior pelvic tilt and long spine, the pose becomes a safe, restorative hip opener. When forced, it risks overstretching ligaments or aggravating the groin.

Hip Anatomy in Baddha Konasana

Baddha Konasana places the hips in a deep combination of abduction and external rotation, allowing the inner thighs and groin to lengthen while the outer hip stabilizers engage. The adductor group—magnus, longus, brevis, gracilis, and pectineus—experiences significant stretching as the knees descend. Meanwhile, the piriformis, gemelli, and obturator muscles work to guide the femur heads into external rotation without compressing the hip joints. The pose also influences the iliopsoas and deep pelvic musculature, helping correct anterior or posterior pelvic tilt. This coordinated engagement promotes balanced hip mobility, improved joint space, and reduced lower-back tension.

Spinal Alignment & Mechanics in Baddha Konasana

Spinal mechanics in Baddha Konasana emphasize creating length and stability through the entire vertebral column. As the pelvis tilts anteriorly, the lumbar spine elongates rather than collapses, preventing compression or rounding. The thoracic spine lifts through the sternum, promoting openness across the chest without flaring the ribs. The cervical spine remains in gentle alignment with no strain in the neck. This integrated alignment strengthens the erector spinae, encourages diaphragmatic breathing, and supports balanced posture. When practiced correctly, the spine becomes both stable and spacious, forming a strong central axis that enhances meditative steadiness and energetic flow.

Pranayama Integration in Baddha Konasana

Baddha Konasana is an excellent foundation for pranayama because the pelvis is grounded, the spine is lifted, and the rib cage is free to expand. Ujjayi breathing deepens hip release and quiets the mind, while Nadi Shodhana balances left–right energy channels during the upright seat. Slow belly breathing softens the groins and pelvic floor, making the posture more accessible. Avoid deep inhalations while folding; maintain even, fluid breath instead. Holding gentle retentions after exhalation (bahya kumbhaka) can enhance Apana Vayu and grounding. Overall, pranayama in this pose refines awareness, stabilizes the nervous system, and enhances subtle-body sensitivity.

Bandha Integration in Baddha Konasana

Bandha work in Baddha Konasana enhances grounding, subtle-body awareness, and energetic flow. Mula Bandha is the primary engagement, gently drawing the pelvic floor upward to stabilize the pelvis and refine Apana Vayu. This subtle activation prevents collapsing into the groins and supports a long, lifted spine. When the chest rises naturally, Uddiyana Bandha (soft form) engages passively, helping lengthen the abdominal region while maintaining core integrity. In advanced practices, coordinating exhalation with Mula Bandha deepens internal stillness and enhances pranic circulation through the central channel. Bandhas should remain light, continuous, and never forced in this posture.

Mudra Combinations in Baddha Konasana

Baddha Konasana pairs beautifully with subtle hand mudras to enhance emotional release, grounding, and meditative focus. Chin Mudra or Jnana Mudra supports mental clarity and inward attention when seated upright. For heart-centered practice, Hridaya Mudra encourages softening across the chest and deep emotional ease. When focusing on grounding and stability, Adi Mudra enhances breath awareness and helps channel prana downward. In restorative versions, combining Yoni Mudra with slow breathing can deepen pelvic relaxation and awaken inner stillness. These mudras enrich the pose by directing energy flow, strengthening intention, and supporting subtle-body alignment.

Primary Muscle Engagement

Primary muscles engaged in Baddha Konasana include:

Adductor group (lengthening) – adductor magnus, longus, brevis, pectineus, gracilis
Hip external rotators – piriformis, obturator internus/externus, gemelli
Iliopsoas – stabilizes lumbar region as pelvis tilts
Erector spinae – supports upright spinal extension
Gluteus medius and minimus – stabilize pelvis during external rotation
Pelvic floor muscles – ground the posture and support pelvic integration

Baddha Konasana activates, lengthens, and stabilizes several key muscle groups:

1. Adductor Group
Adductor magnus, longus, brevis, gracilis, and pectineus lengthen deeply as the knees fall outward.

2. Hip External Rotators
Piriformis, obturator internus/externus, gemelli, and quadratus femoris stabilize the outward rotation.

3. Iliopsoas
Maintains anterior pelvic tilt and spinal alignment.

4. Gluteus Medius & Minimus
Prevent collapse of the pelvis and regulate hip abduction.

5. Erector Spinae
Support vertical spinal lift and prevent lumbar rounding.

6. Pelvic Floor Muscles
Assist in grounding, stability, and subtle energetic containment.

7. Rectus Femoris (as stabilizer)
Helps maintain knee position and reinforces hip anchoring.

These muscles work together to widen the hips, open the groins, and maintain spinal stability.

Secondary Muscle Activation

Secondary muscles refine alignment and enhance postural stability:

1. Transverse Abdominis (TVA)
Provides core stabilization and supports lumbar protection.

2. Internal & External Obliques
Assist in balanced torso positioning and prevent side collapse.

3. Quadratus Lumborum (QL)
Maintains even pelvic grounding and corrects lateral asymmetry.

4. Intercostal Muscles
Facilitate rib expansion for fuller breathing in upright position.

5. Rhomboids & Middle Trapezius
Maintain chest openness and prevent upper-back rounding.

6. Serratus Anterior
Stabilizes scapulae during forward fold variations.

7. Calf & Foot Intrinsic Muscles
Help maintain knee-ankle alignment and prevent unwanted rotation.

8. Gluteus Maximus (low activation)
Provides base stability without overpowering the stretch.

These muscles ensure mobility occurs safely and evenly across hips and spine.

Joint Mechanics

Baddha Konasana requires coordinated joint actions:

Hip Joints

Move into abduction and external rotation
Femurs glide outward and downward
Capsular ligaments stretch to deepen range

Knees

Flexion increases; hinge joint remains neutral
Proper foot-to-body distance prevents torque

Pelvis

Anterior tilt allows spine to lengthen
Grounding through sitting bones stabilizes sacrum

Spine

Lumbar extends gently
Thoracic lifts without flaring ribs
Cervical spine aligns naturally

Feet & Ankles

Soles touch; ankles remain neutral without collapsing inward

Correct joint mechanics prevent groin strain and ensure balanced hip opening. Join Lifestyle Healing Club Membership for holistic healing with yoga.

Step-by-Step Technique

Sit in Dandasana with legs extended.
Bend knees and draw feet toward pelvis.
Allow knees to fall outward; bring soles of feet together.
Hold feet or ankles; avoid pulling aggressively.
Inhale—lift spine tall.
Exhale—soften groins and widen hips.
Maintain long spine; avoid rounding lower back.
Optionally fold forward from hip crease.
Stay 10–20 breaths.
Release gently.

Energetic Pathways

Baddha Konasana primarily activates Muladhara and Svadhisthana Chakras, grounding the practitioner while enhancing creative and emotional flow. The gentle widening of the pelvic floor increases circulation of Apana Vayu, promoting elimination, stability, and downward-flowing energy.

The upright spine allows prana to ascend through Sushumna Nadi, balancing grounding with upward expansion. As the groins soften, stagnant emotional energy stored in the pelvic bowl begins to release. For many practitioners, this pose creates a profound sense of safety and centeredness, ideal for meditation or pranayama.

Energetically, Baddha Konasana becomes a gateway into deeper awareness, emotional healing, and grounded openness.

Baddha Konasana influences multiple subtle-body pathways:

1. Muladhara Chakra Activation
Grounds energy, stabilizes the mind, and promotes safety.

2. Svadhisthana Chakra Opening
Supports emotional fluidity, creativity, and release of pelvic tension.

3. Apana Vayu Activation
Encourages downward-moving energy for detoxification and grounding.

4. Pranic Lift through Sushumna Nadi
The upright spine allows prana to rise gently through the central channel.

5. Ida-Pingala Balancing
Symmetrical posture restores harmony between left and right energy pathways.

6. Pelvic Diaphragm Expansion
Supports emotional release and eases tension accumulated in the pelvic bowl.

7. Heart-Spine Connection
As the spine lifts, Anahata Chakra experiences subtle spaciousness without overextension.

Physiological Benefits

Baddha Konasana offers significant physiological benefits:

Increases hip mobility and groin flexibility
Enhances blood flow to pelvis and reproductive organs
Improves digestion via abdominal relaxation
Reduces lower-back compression
Balances pelvic-floor tension
Supports urinary and reproductive system health
Eases menstrual discomfort
Reduces stiffness from prolonged sitting
Enhances posture and spinal alignment

The pose’s grounding effect also helps regulate the autonomic nervous system, reducing stress and enhancing mental clarity.

Therapeutic Applications

Common therapeutic uses:

Hip stiffness
Groin tension
Lower back tightness
Mild sciatica
Pelvic-floor imbalance
Digestive issues
Prenatal relaxation
Postpartum recovery
Emotional release therapy

It is widely used to balance the pelvis, restore hip mobility, and support reproductive health.

Fascial Benefits

This pose stretches:

Medial fascial line
Adductor fascia
Pelvic diaphragm fascia
Lower abdominal fascia
Thoracolumbar fascia (if folding forward)

Fascial hydration improves mobility and reduces deep groin and lower back tension.

Beginner Variations

Sit on folded blankets to elevate pelvis
Keep feet farther from pelvis to reduce knee pressure
Place blocks under knees
Hold ankles instead of feet
Practice upright without folding forward

Intermediate Variations

Draw heels closer to groin
Fold forward with long spine
Hold outer edges of feet
Add gentle pulsation in groins
Maintain 30–60 second holds

Advanced Variations

Forward fold with chest to feet
Bind hands forward or behind
Practice Supta Baddha Konasana (reclined variation) with pranayama
Incorporate dynamic flutters (butterfly) for hip mobility

Common Mistakes

Rounding the lower back
Forcing knees downward
Pulling feet aggressively
Over-arching chest
Tilting pelvis backward
Knees too close without hip readiness

Corrections

Sit on props to tilt pelvis forward
Lengthen spine before folding
Let gravity open knees; no pushing
Keep feet at comfortable distance
Relax inner thighs
Lead fold from hip crease

Contraindications

Avoid or modify if you have:

Acute groin or adductor injury
Knee ligament strain
Severe hip arthritis
Sciatica flare-ups
Pelvic-floor hypertonicity
Pregnancy (deep forward fold restricted)

Ayurvedic Perspective

Balances Vata through grounding
Softens Pitta around pelvis
Reduces Kapha stagnation in hips
Supports Apana Vayu and reproductive vitality

Sequencing

Before:

Sukhasana, Dandasana, Hip circles, Anjaneyasana, Uttanasana

After:

Paschimottanasana, Upavistha Konasana, Supine twists, Nadi Shodhana

Closing Summary

Baddha Konasana is a foundational hip-opening posture with deep therapeutic, energetic, and emotional effects. It supports pelvic health, enhances hip mobility, calms the nervous system, and prepares the body for meditation and pranayama. The pose teaches softness, grounding, and inner surrender—qualities essential to advanced practice.

Baddha Konasana (Bound Angle Pose)

Vedic & Upanishadic Symbolism

Mythological Symbolism

Sanskrit Meaning & Yogic Interpretation