Yoga is a holistic practice that encompasses physical, mental, and spiritual well-being. Today we explore Baddha Konasana, also known as the Bound Angle Pose or Seated Butterfly Pose. Found in the later stages of the Ashtanga Yoga Primary Series, this posture offers a range of benefits for the body and mind. Let’s delve into the intricacies of Baddha Konasana, exploring its technique, benefits, variations, and how it fits into the Ashtanga Yoga practice.

Baddha Konasana is often referred to as the Butterfly Pose due to the flapping motion that resembles the wings of a butterfly. The pose involves sitting with the soles of the feet pressed together and knees dropped out to the sides. The practitioner gently draws the feet closer to the pelvis, creating a diamond shape with the legs. The spine remains erect, and the hands can be used to hold the feet or ankles.

Baddha Konasana

Click here to watch the YouTube tutorial for Baddha Konasana

Benefits of Baddha Konasana

Flexibility: Baddha Konasana is a fantastic stretch for the inner thighs, groins, and hips. Regular practice of this pose helps increase flexibility in these areas, making it an ideal preparation for deeper hip-opening poses.

Stimulates Abdominal Organs: The pose stimulates the abdominal organs, promoting digestion and supporting overall gut health.

Relief from Menstrual Discomfort: Baddha Konasana can alleviate menstrual discomfort by stretching the pelvic area and improving blood circulation.

Relaxation: The calming nature of the pose helps reduce stress and anxiety while promoting a sense of inner peace.

Preparation for Meditation: As a seated posture, Baddha Konasana prepares the body and mind for meditation by promoting an upright and comfortable seated position.

Baddha Konasana A

Click here to watch the YouTube tutorial for Baddha Konasana

Step-by-Step Instructions for the Full Expression of Baddha Konasana

We will be entering this posture from downward facing dog, having just taken a vinyasa after Kukkutasana to seated position.

(Vinyasa #7)

From downward facing dog, look forward and walk or jump your feet through and have a seat on the floor.  Inhale while you bring your feet towards your body.  Splay your knees out to the side and grip your feet with your hands.  Spread your feet open and lengthen your spine.

(Vinyasa #8)

Exhale, fold out over your legs.  Work to keep your chest extended forward and your head up.  Work to bring your stomach to your feet and your chin to the floor in front of you. Breathe here for five deep breaths.  If it’s comfortable, press your arms down onto your legs.  Look towards your nose (nasagrai dristhi).

(Vinyasa #9)

Inhale as you lift your body back up.  Spine is straight.

(Vinyasa #10)

Exhale and round your back while you fold again.  Try to bring your forehead to your toes.  Breathe here for five deep breaths.  Gaze to your nose (Nasagrai Drishti).

(Vinyasa #11)

Inhale as you lift your torso back up with a straight spine.  Exhale there.

(Vinyasa #12)

Inhale, take your hands to the floor.  Cross your legs and press your body up off the ground.

(Vinyasa #13)

Exhale and jump back into low plank position.

(Vinyasa #14)

Inhale into upward facing dog.

(Vinyasa #15)

Exhale into downward facing dog

Tap above or click here to watch the YouTube tutorial for Baddha Konasana

Precautions and Tips

  • Listen to your body and avoid forcing your knees down. Gradually work on increasing the stretch over time.
  • If you have a knee injury or discomfort, use caution or consult a yoga instructor or healthcare professional before attempting the pose.
  • Focus on maintaining an elongated spine and relaxed shoulders throughout the pose.
  • Breathe deeply and mindfully to enhance the benefits and promote relaxation.

Modifications can be incredibly helpful in making yoga postures accessible to practitioners of all levels, body types, and physical conditions. Here are some modifications for Baddha Konasana to accommodate different needs and abilities:

Elevated Seat: If you find it difficult to sit comfortably on the floor, place a folded blanket, cushion, or yoga block under your hips. This elevation can reduce strain on the hips and knees, making the pose more accessible.

  • Wall Support: Sit with your back against a wall. This provides back support and helps you focus on the hip-opening aspect of the pose without worrying about maintaining an upright posture.
  • Focus on the Feet: If reaching your feet is challenging, focus on gently pressing the soles of your feet together while holding onto your ankles or shins. This still provides a good stretch in the hips and groin.

Baddha Konasana B

Final Thoughts

Remember, the goal of modifications is to create a comfortable and sustainable practice that honors your body’s needs and limitations. As you progress in your yoga journey and your flexibility improves, you can gradually explore the traditional expression of Baddha Konasana. Always listen to your body and practice mindfully to avoid overstretching or causing discomfort. If you’re new to yoga or have specific physical concerns, consider consulting a qualified yoga instructor or healthcare professional for personalized guidance.

If you are looking to modify this posture, be sure to check out our YouTube tutorial for Baddha Konasana.  It’s a full tutorial of the full expression of this posture as well as modifications.

Baddha Konasana is a beautiful and transformative pose that offers a wide range of physical and mental benefits. Its inclusion in the Ashtanga Yoga Primary Series signifies its significance in preparing the body and mind for deeper introspection and meditation. Through regular practice, patience, and mindfulness, Baddha Konasana can help you experience a greater sense of openness, flexibility, and inner peace on your yoga journey. Remember, as with any yoga practice, it’s important to approach Baddha Konasana with respect for your body’s limits and to seek guidance from a qualified yoga instructor if needed.

Baddha Konasana B

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Baddha Konasana

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