How to Do Baddha Konasana (Step-by-Step)

1. Starting Position

• Sit comfortably on your mat with your spine straight.

• Stretch your legs out in front of you.

2. Form the Butterfly Shape

• Bend your knees and bring the soles of your feet together.

• Let your knees drop gently to the sides.

3. Adjust & Lengthen

• Pull your heels closer to the pelvis.

• Hold your feet or ankles with your hands.

• Keep your back straight, chest open.

4. Final Pose

• Keep your knees relaxed, not forced.

• Stay in the pose for 20–60 seconds, breathing slowly.

5. Release

• Slowly lift your knees and extend your legs forward.

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Benefits of Baddha Konasana

1. Improves Hip Flexibility

This pose opens tight hip muscles, making it excellent for people who sit for long hours.

2. Stretches Inner Thighs & Groin

Gently stretches the pelvic region, relieving stiffness.

3. Supports Lower Back Health

By lengthening the spine, it helps reduce lower back discomfort.

4. Boosts Blood Circulation

Improves circulation in the pelvic and abdominal areas.

5. Relieves Stress & Fatigue

A calming pose that reduces tension and promotes relaxation.

6. Supports Women’s Health

Often recommended (with guidance) for easing menstrual discomfort and improving pelvic strength.

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Variations of Baddha Konasana

1. Supta Baddha Konasana (Reclined Butterfly Pose)

Lie back while keeping the feet together for deeper relaxation.

2. Supported Butterfly Pose

Place yoga blocks under the knees for added comfort.

3. Fluttering Butterfly

Move the knees up and down gently to release stiffness.

4. Forward Bend Butterfly (Baddha Konasana Forward Fold)

Lean gently forward to deepen the hip stretch.

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Common Mistakes to Avoid

• Rounding the back

• Pushing knees down forcefully

• Feet placed too far from the pelvis

• Holding the breath

• Tight grip causing tension in shoulders

Stay relaxed and allow the stretch to happen naturally.

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Precautions & Contraindications

Avoid or modify this pose if you have:

• Severe knee pain or recent knee injury

• Inner thigh tears or groin injury

• Lower back issues (use support)

Always practice slowly and with proper alignment.

Deep Dive Into Baddha Konasana (Butterfly Pose)

Baddha Konasana is more than just a simple hip-opening pose—it’s a combination of grounding energy, mindful breathing, and therapeutic stretching. Practiced in traditional Hatha Yoga, Ashtanga Yoga, and modern yoga styles, this asana plays an essential role in improving mobility and emotional balance. It helps release stored tension in the lower body, which is often linked to stress, fear, and blocked energy.

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Origin & Significance of Baddha Konasana

Historically, yogis practiced hip-opening postures like Baddha Konasana to prepare the body for meditation. A flexible pelvic region allows the spine to stay erect, supporting prolonged seated meditation.

• It stimulates the Muladhara Chakra (Root Chakra) – enhancing grounding and stability.

• It also activates the Svadhishthana Chakra (Sacral Chakra) – associated with creativity, emotional release, and flow.

This pose is often used in warm-ups because it encourages the hips and legs to open gently without strain.

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Muscles Engaged in Baddha Konasana

Understanding the muscles involved helps practitioners refine the posture:

Primary Muscles Activated

• Groin (adductors)

• Inner thighs

• Hip flexors

• Gluteus medius and minimus

Secondary Muscles Activated

• Lower back muscles

• Abdominal muscles (when engaging the core)

• Hamstrings

• Pelvic floor muscles

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Breathing Technique in Baddha Konasana

Breathwork enhances the therapeutic power of the pose:

• Inhale deeply to lengthen the spine.

• Exhale slowly to allow the knees to relax downward.

• Maintain calm, rhythmic breathing throughout.

This creates a mind-body connection and reduces physical tension.

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Therapeutic Applications of Baddha Konasana

Baddha Konasana is widely used in:

1. Prenatal Yoga

Helps strengthen the pelvic floor and prepares the body for childbirth (only with instructor guidance).

2. Postnatal Recovery

Restores flexibility and relieves tension in new mothers.

3. Sports Warm-ups

Beneficial for athletes, dancers, runners, and gym-goers to prevent injuries.

4. Physiotherapy

Often recommended for people with tight hips, limited mobility, or lower back stiffness.

5. Stress Relief Sessions

A calming pose used in restorative yoga.

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Step-by-Step Alignment Tips for Better Practice

Here are some detailed alignment cues:

For Beginners

• Sit on a cushion to elevate the hips.

• Keep feet slightly away from the pelvis if hips are tight.

• Use yoga blocks under the knees for support.

For Intermediate Practitioners

• Bring heels closer to the pelvis.

• Keep spine tall and chest open.

• Start adding gentle forward bends.

For Advanced Practitioners

• Try folding forward with chest touching the feet.

• Hold the pose for longer durations (2–3 minutes).

• Pair with deep pranayama breathing for relaxation.

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Who Should Practice This Pose Regularly?

Ideal For

• Office workers with tight hips

• Students with long study hours

• Runners, gym-goers, sports players

• People dealing with stress or anxiety

• Beginners entering the world of yoga

• Women seeking relief from menstrual discomfort

Not Ideal For

• People with severe knee ligament injuries

• Anyone with major hip or groin injuries

• Those recovering from pelvic fractures

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What to Feel During the Pose

You should feel:

• A gentle stretch in the inner thighs

• Relaxation in the lower back

• Opening in the hip joints

• Calmness and grounding through breath

You should not feel:

• Sharp pain in knees

• Pulling sensation in lower back

• Pressure in hip sockets

If you do, back out or modify the pose.

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How Long to Hold Baddha Konasana

Hold for:

• Beginners: 20–30 seconds

• Intermediate: 1 minute

• Advanced: 2–3 minutes or more

In restorative yoga, the pose can be held for 5–10 minutes with props.

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How to Add Baddha Konasana to Your Yoga Routine

You can include it:

• At the beginning of practice to warm up hips

• In the middle of practice with a forward fold

• Towards the end for relaxation and meditation

• During pranayama sessions

• In bedtime yoga to aid sleep