Do you know the right way, benefits and precautions to do Baddha Konasana

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What is Baddha Konasana?

The name of Baddha Konasana is derived from the Sanskrit words bandha, angle and asana in which bandha means to bind, kon means angle and asana means posture. It got this name because in this the soles of your feet meet while your feet are bent at an angle. Once you are in this pose, you will notice that your bent legs also look like butterfly wings, hence it is also called Butterfly pose.

Most of you must have seen the cobbler working while sitting in this posture. That's why this asana is also called Cobbler Pose in English. It is a sitting posture that helps to stretch the hips, abdominal muscles and thighs. This is a grounding pose that activates the root chakra, or muladhara. It connects you with the energy of Mother Earth, makes you feel secure and strong, and helps open up your hips.

This is a great pose for pregnancy, and you can practice it every trimester under the supervision of a qualified yoga teacher. Let us know how Bada Konasana is done, what are the benefits of its practice, as well as what precautions should be taken while doing it:-

Take these precautions while doing Baddha Konasana

Although Baddha Konasana can be practiced by people of all ages and it is safe for everyone, but in some circumstances you should avoid practicing it or practice it only under the supervision of a trainer. If you have knee injury then it is better not to practice this asana. Apart from this, if there is a problem of sciatica, it should be practiced by sitting on a soft pillow.

Other names for Baddha Konasana

This asana is also known by many other names, the main ones being:-

Butterfly asana
Cobbler pose
Bound angle pose

Which asanas should be done before Baddha Konasana?

You can practice the following yoga asanas before Baddha Konasana:-

Prasarita Padottasana

How to do Baddha Konasana?

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The method of doing Baddha Konasana is as follows:-

1. Sit on the yoga mat keeping the back straight, after that open your legs and spread them.

2. While exhaling, bend the knees and bring both the ankles towards the bottom of your stomach.

3. Both the heels will keep touching each other. After this, take the knees down from both sides.

4. Bring both the ankles under the stomach as close as possible. After this, hold the big toe with the help of your first finger and thumb. Make sure the outer edge of the foot always touches the floor.

5. Once you are comfortable in this pose, check if your pubis and tailbone are at the same distance from the floor. While the perineum should remain parallel to the floor and the pelvis should be in a normal position. Keep the spine straight and pull the shoulders back. During this, the triangular bone at the back of the sacrum or back should also remain strong.

6. Always remember never to put pressure on the knees to touch the ground. But you can apply light pressure on the thigh bones to lower the knees. This will automatically drive the knee towards the ground.

7. Stay in this posture for 1 to 5 minutes. After this, while inhaling, bring the knees back towards the chest. Slowly straighten the legs. Now take some rest.

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Benefits of Baddha Konasana

✅ We get amazing benefits from the regular practice of Baddha Konasana. like,

✅ Helps in improving blood circulation throughout the body.

✅ Along with the kidneys and prostate gland, the internal organs of the bladder and abdomen are also activated.

✅ Removes stress and fatigue.

✅ Increases flexibility of thighs and hips. Stretches the knees, inner thighs.

✅ Stretches the spine. Provides relief from sciatica pain.

✅ It is also effective in reducing asthma, flat feet, impotence and high BP.

✅ Its regular practice also benefits in incurable diseases.

Which asanas should be done after Baddha Konasana?

After the practice of Baddha Konasana, you can practice the following asanas:-

Ardha Matsyendrasana


People of any age can easily practice Baddha Konasana. If it is practiced regularly, it helps in keeping diseases away from the body. But our advice is to never start yoga without the help of any yoga teacher or experienced yogacharya. Apart from this, if you have any serious disease, then definitely consult a doctor before doing yoga.