Yoga · Beginner
Butterfly pose
Baddha Konasana
Also called Bound angle pose, Cobbler pose
Butterfly pose, also called bound angle pose, is a seated hip opener with the soles of the feet together and the knees falling out to the sides. It stretches the inner thighs and groin. Sitting tall matters more than how low your knees go, and a little height under your hips often helps.
How to do Butterfly pose
- 1Sit on your mat, or on a folded blanket if your lower back rounds when you sit tall.
- 2Bend your knees and bring the soles of your feet together, letting your knees fall open to the sides.
- 3Draw your heels in toward your body only as far as feels comfortable.
- 4Hold your ankles or the outer edges of your feet with your hands.
- 5Press down through your sit bones and lengthen your spine toward the ceiling.
- 6Relax your shoulders and let your knees release toward the floor without pushing them.
- 7Stay upright, or hinge forward from your hips with a long spine if that feels good.
- 8Hold for five to ten breaths, then use your hands to bring your knees together and stretch your legs out.
Common mistakes and how to fix them
The lower back rounds and you sink onto your tailbone.
Sit on a folded blanket or block so your pelvis can tilt forward and your spine can lift.
The hands push the knees toward the floor.
Take your hands off your knees and let gravity and time open your hips gradually.
The heels are pulled in so close that the knees feel strained.
Slide your feet farther from your body until your knees feel comfortable.
The head drops to fold forward while the back rounds.
Lead with your chest as you hinge, and stop where your spine starts to round.
Modifications
- Sit on a folded blanket or block to raise your hips.
- Place blocks or cushions under your knees for support.
- Sit with your back against a wall to help you stay upright.
- Lie on your back with the soles together for reclined bound angle.
Benefits
- Stretches the inner thighs and groin.
- Opens the hips in a steady seated shape.
- Encourages tall, upright sitting.
- Offers a calm seated pose for slower practices.
Breath
Inhale to sit taller and exhale to let your knees and shoulders soften. Keep the breath slow and avoid holding it.
Take care
Take care with knee or groin injuries, and support your knees with blocks if the stretch feels too strong. Stop if you feel sharp pain.
Butterfly pose questions
Is butterfly pose the same as bound angle pose?
Yes. Butterfly pose and bound angle pose are common names for Baddha Konasana, the seated pose with the soles of the feet together and the knees open.
Why do my knees stay high in butterfly pose?
Tight hips and inner thighs often keep the knees lifted, and that is normal. Sit on a blanket, slide your feet farther forward, and support your knees with blocks instead of pushing them down.
Should I flap my knees in butterfly pose?
Gentle flapping can be a light warm-up, but the pose itself is a still hold. Settle into stillness and let your knees release on their own.
