Why do my knees float so high off the floor?

High knees indicate tight hip adductors and external rotators. Elevating the hips on a cushion helps, and consistent practice will gradually allow the knees to lower.

Can Baddha Konasana help with menstrual discomfort?

Many women find this pose helpful for menstrual cramps due to the opening of the pelvic region. The reclining variation is particularly soothing.

Is Baddha Konasana safe during pregnancy?

Yes, with modifications. Use support under the knees, avoid deep forward folds, and practice the reclining version in later trimesters. Always consult your healthcare provider.

How is Baddha Konasana different from Upavistha Konasana?

In Baddha Konasana, the knees are bent and the soles of the feet touch. In Upavistha Konasana, both legs are extended straight out to the sides in a wide angle.

Baddha Konasana — Bound Angle Pose

Baddha Konasana is a seated posture where the soles of the feet are brought together and the knees drop toward the floor. Also known as Cobbler's Pose or Butterfly Pose, it is one of the most effective hip-opening asanas in yoga.

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BeginnerSitting Asanas

SanskritBaddha Konasana

EnglishBound Angle Pose

CategorySitting Asanas

DifficultyBeginner

Suitable ForAll levels

Duration1–5 minutes

Focus Areas

HipsGroinInner ThighsKneesPelvis

Quick Overview

Baddha Konasana is a fundamental seated hip-opener. The name comes from baddha (bound), kona (angle), and asana (pose). The soles of the feet are pressed together while the knees open out to the sides, creating a diamond shape with the legs. This stretch targets the inner thighs, groin, and hip joints, making it a valuable preparatory pose for meditation and more advanced seated postures.

Benefits of Baddha Konasana

Opens the Hips and Groin

The deep stretch targets the adductors and hip external rotators, improving overall hip flexibility.

Stimulates Abdominal Organs

The forward fold variation compresses the abdomen, which may support digestive function.

Improves Posture

Opening the hips reduces tension in the lower back and allows the spine to lengthen more freely.

Prepares for Meditation

Regular practice increases comfort in cross-legged seated positions needed for sustained meditation.

Supports Pelvic Health

The stretch improves blood circulation to the pelvic region and may benefit reproductive health.

Body Focus

Inner Thighs (Adductors)

Deep stretch along the entire inner thigh line

Groin Muscles

Gentle opening of the hip adductors and pectineus

Hip Joints

External rotation and abduction of both femurs

Knees

Flexed and relaxed in a stable, supported position

Lower Back

Released as the hips open and the pelvis tilts forward

Who Should Practice Baddha Konasana

All Yoga Practitioners

Bound Angle Pose is accessible to beginners and valuable for advanced practitioners as a hip-opening tool.

Runners and Cyclists

These activities tighten the inner thighs and hips. Baddha Konasana provides a counterbalancing stretch.

People Who Sit for Long Hours

Prolonged sitting tightens the hip flexors and adductors. This pose counteracts that tension.

Pregnant Women

Practiced with caution and support, Baddha Konasana can help prepare the pelvis for childbirth.

Who Should Avoid Baddha Konasana

Groin Injury or Strain

The deep inner thigh stretch may aggravate healing groin injuries. Practice gently or avoid until recovered.

Herniated Disc

The forward fold from the hips may aggravate disc issues. Keep the spine long and avoid rounding forward.

Knee Injury

Placing the feet too close to the body increases knee strain. Keep the feet farther away to reduce knee angle.

Preparation Tips

Sit on a folded blanket to elevate the hips and allow the knees to drop more easily

Place blocks or blankets under the knees for support if they do not reach the floor

Warm up with gentle leg swings and hip circles before practicing

Keep the feet a comfortable distance from the body — closer for more intensity, farther for less

Step-by-Step Instructions

Sit in Dandasana

Begin with legs extended, spine long, and hands on the floor beside the hips.

Bend both knees and bring the soles of the feet together

Draw the heels toward the pelvis. Allow the knees to fall open to the sides.

Clasp the feet with both hands

Hold the ankles or the outer edges of the feet. Keep the spine long and the chest open.

Lengthen through the spine

Press the sitting bones down and lift through the crown of the head. Avoid rounding the back.

Gently press the knees toward the floor

Use the elbows to press the knees down if desired, but never force. The opening should come from the hips.

Optional: hinge forward from the hips

Exhale and fold forward, leading with the chest. Keep the spine long and only go as far as comfortable.

Breathe and hold

Hold for 1–5 minutes. With each exhale, allow the knees to release a little closer to the floor.

Release and extend the legs

To release, gently bring the knees together and extend the legs forward. Shake them out.

Breathing Guidance

Inhale to lengthen the spine and lift through the crown of the head. Exhale to release the knees toward the floor and deepen the hip opening. If folding forward, inhale to lengthen the front body and exhale to fold deeper. The breath should be slow and steady, guiding the movement rather than forcing it.