Pose Breakdown: Bound Angle Pose
Bound Angle Pose (Baddha Konasana), sometimes known as Butterfly Pose or Cobbler’s Pose, has its roots in early Hatha Yoga. This hip-opening, tension-relieving forward fold is still widely practiced in modern yoga, with variations appearing in Ashtanga, Vinyasa, Restorative, Yin, and even Prenatal Yoga. It’s typically beginner-friendly, although those with tight hips or backs may find learning how to do Bound Angle Pose more challenging.
This pose name refers to both a forward fold and a meditation seat (also called Bhadrasana, or Throne Pose), but the lower half is typically the same: Seated, with the soles of your feet pressed together. Its reclined version, Supta Baddha Konasana, is just as common, and can be a great stand-in for Savasana if you have lower-back tension.
In Ashtanga Yoga, this is a slightly more complicated two-part pose. We go over it below under Bound Angle Variations.
Benefits of Bound Angle Pose (Baddha Konasana)
Opens your hips
Relieves pressure on your lower back
Stretches inner and outer thighs
Strengthens your pelvis
Lengthens your spine
Could help mild relieve sciatica (but talk to your doctor first)
When to Avoid Bound Angle Pose (Baddha Konasana)
Avoid this pose or speak with your doctor if you have an injury to your neck, knees, groin muscles, or hips. While this pose may be beneficial for sciatica, consult with your doctor before you practice it.
Warm-Up Poses for Bound Angle Pose (Baddha Konasana)
Standing Forward Fold
Seated Wide-Legged Forward Fold
Child’s Pose
How to Do Bound Angle Pose (Baddha Konasana)
Starting in a seated position, press the soles of your feet together.
Move your hips forward so your pubic bone is as close to your heels as flexibility permits.
You can stay here, because this seat is also referred to as Baddha Konasana — and it’s essentially the same as Bhadrasana (or Throne Pose) from the Hatha Yoga Pradipika. Otherwise, keep going and bend forward for the full expression.
Bend forward and round your back.
You can keep your elbows close to your body or, if desired, use them to hold your legs down.
Rest your head on your hands, feet, the floor, or a prop — or just let your head hang heavy.
Bound Angle Pose Tips
Rather than folding your head toward your feet, think about lengthening your spine and reaching your chest forward.
Avoid forcing your knees closer to the ground — allow them to rest at their limit and let gravity do the work.
Inhale to lengthen your spine, and exhale to melt deeper. Keep your face and shoulders soft.
Follow Up Poses for Bound Angle Pose (Baddha Konasana)
Wide Angle Seated Forward Fold
Supine Bound Angle Pose
Bridge Pose
Bound Angle Pose Variations and Props
1. Bound Angle with Supportive Props
To aid with flexibility, practice this pose with your hips on the edge of a blanket or bolster. You can support your head or torso with stacked fists, a chair, bolster, block, or whatever comfortable surface you have handy.
2. Upright Bound Angle Pose
The seated version of Baddha Konasana or Bhadrasana is often used as a meditation seat like Easy Pose or Lotus Pose.
3. Reclined Bound Angle Pose
Supine Bound Angle (Supta Baddha Konasana) is a relaxing, restorative pose. Lie down, then press the soles of your feet together and, if it’s comfortable, draw them in toward the rest of your body.
4. Bound Angle with Legs Up the Wall
For extra relief in your lower back, try practicing Supine Bound Angle Yin-style with your legs up a wall.
Bound Angle Pose in Ashtanga Yoga
In the Ashtanga Yoga Primary Series, Bound Angle Pose looks a little different — and there are two variations..
Starting in a seated position, press the bottoms of your feet together.
Move your hips forward so your pubic bone is as close to your heels as flexibility permits.
In Ashtanga Yoga, bring your thumbs to the inside of your feet, then open your feet and toes toward the ceiling like a book. In other practices, hold your feet with your soles together.
How to Do Baddha Konasana A:
Keeping your throat and back of your neck open, fold forward, moving your shoulders away from your ears. Extend your body with each inhale, and sink deeper with each exhale.
Fold as far as you reasonably can while still keeping your back straight.
Your elbows can stay close to your body or help hold your legs down. (It’s okay if your knees come up!)
How to Do Baddha Konasana B:
Round your back and touch your head to your feet (or close to them).
Keep your elbows close to your body.
Baddha Konasana Meaning and Background
“Baddha” means “bound,” “kona” means “angle,” and “asana” means “pose,” “posture,” or “seat.” The translation is literal: Bound Angle Pose.
Baddha Konasana is about as old as a yoga pose gets: The seated, feet-together version appears first in the medieval text Hatha Yoga Pradipika as Bhadrasana, or Throne Pose. It continues with the same name in the early modern Gheranda Samhita and again in the 19th century Sritattvanidhi.
Much of the yoga practice we know today evolved in the first half of the 20th century, and this version of Baddha Konasana is no exception. Tiramisu Krishnamacharya, sometimes called the Father of Modern Yoga, lists Baddha Konasana in his 1934 book Yogamakaranda in two segments. One, Baddhakonasana Stithi, has the back straight in a seated position with one foot grasped firmly in each hand. The ending position of Baddha Konasana is essentially what’s listed above, folding forward with both feet grasped in both hands.
Krishnamacharya’s students include Patthabi Jois, who popularized the Ashtanga Primary Series, and BKS Iyengar, who wrote the incredibly influential 1966 book Light on Yoga. Both of them have their own version, and chances are you probably practice one or another — Jois’s version is listed above as the Ashtanga variation, while Iyengar’s version is the one practiced in most modern Western Vinyasa classes. Iyengar also calls the upright version Baddha Konasana and suggests it as a seat for Pranayama practice.
The seated position is still called Bhadrasana in many contexts, including in Vishnudevananda Saraswati’s 1960 text The Complete Illustrated Book of Yoga. But Bhadrasana takes some turns, too. In Swami Yogeshwaranand Saraswati’s First Steps to Higher Yoga, first published in English in 1970, Bhadrasana is called “Full Ankle Twist Pose”: With the soles of your feet together, you point your toes inward, then bring your feet under your pelvis with your toes under your butt.
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