Baddha Konasana (Bound Angle Pose) is called as Cobbler’s Pose or Butterfly Pose. It is a seated yoga position, which opens up hips and groin.

How To Do The Baddha Konasana:

  • Sit straight, keep your spine straight.
  • Bring your feet together, catch hold of your big toes and let your knees drop to the sides.
  • Exhale bend forward from your hip and try to touch your toes as much as you can. stay on this position for 10 – 15 seconds with normal breathing.
  • Inhale, slowly up and relax.
  • Practice the same for 5 to 8 times.

Benefits of Baddha Konasana:

  • It relieves menstruation cramps and improves the functioning of your digestive system.
  • Very good position to open up your hip and groin.
  • Helps in strengthening and stretching of the spine.


  • Never force your body, bring down your knees as much as you can.
  • Avoid if you have any knee injury.
  • Avoid bending too much if you are suffering from Lower back pain.

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