Health Benefits of Baddha Konasana

  • Author :
  • TATA AIG Team
  • Published on :
  • 23/11/2023

The art of yoga has many benefits for the human body. It has gained immense popularity around the world due to its holistic approach.

Among the many yoga postures, Baddha Konasana offers benefits for different parts of the body. It is easy to perform and helps in feeling relaxed and rejuvenated.

This article provides information about Baddha Konasana’s steps and benefits. Keep reading.

What is Baddha Konasana in Yoga?

Baddha Konasana, or butterfly pose, is an asana you can perform easily at home. The terms Baddha and Kona mean bound and angle, making the asana a bound angle pose. It has different variations, one of which is the reclined goddess pose.

The Baddha Konasana stretches your groyne and inner thighs. It boosts your overall flexibility. Moreover, the posture helps you restore your sleeping pattern and treat insomnia. If you practise the pose regularly, it produces a calming effect, capable of helping you achieve a relaxed state of mind.

The butterfly pose opens your pelvic region, increasing blood circulation. Thus, it is ideal for relieving menstrual cramps. It is also a beneficial prenatal exercise. You can move your body from one side to the other while sitting in the butterfly pose to massage your hip area.

Baddha Konasana Steps

You must perform yoga postures with caution to ensure that you receive their benefits. The right technique and steps to achieve the Baddha Konasana pose are as follows:

Sit on the ground with your legs stretched in front.

Bend your right knee to bring your foot inside. Try to touch your perineum with your heel.

Bend your left knee to touch the sole of your left foot with your right foot.

Hold the outside of your feet, keeping your thighs as close to the floor as possible.

Maintain an erect posture with your spine straight. This is the Baddha Konasana pose.

To achieve the Supta Baddha Konasana pose, slowly lie down on your back, taking the support of your left and right elbows.

Relax in this position, breathing deeply.

Keep your hands on the sides with your palms facing upwards. You can also place them on the thighs.

Once you are done, return to the seated position before extending your legs forward.

Baddha Konasana Benefits

Improves Groyne and Hip Flexibility

The butterfly pose puts adequate pressure on the body, which is healthy for the muscles, joints, and fascia. If you perform the Baddha Konasana regularly, your hips and groyne become flexible to perform meditative seated poses with ease.

Moreover, staying in the posture for a long time can strengthen your connective tissues. Beginners can place a soft pillow under the back if they feel any tightness in the groyne.

Reduces PCOS Symptoms

Yoga has many positive effects on women’s health. Performing different yoga postures, including Baddha Konasana and its variations, can help in reducing the symptoms of polycystic ovarian syndrome. It can relieve chronic pelvic pain, improve blood circulation, and boost reproductive health.

Reduces Shoulder Stress

Most emotional baggage and stress are stored in the shoulders. The reclined butterfly pose can help you release this unnecessary burden. The pose also helps you release tension after a hectic day at work. Try changing the placement of your arms to see when and how your shoulders feel more relaxed.

Aids Digestion

While it is essential to eat healthy, the performance of Baddha Konasana aids digestion. You can suffer from many uncomfortable and painful health conditions due to poor digestion.

These health issues include bloating, constipation, and irritable bowel syndrome, to name a few. You can practise the Baddha Konasana regularly to improve your digestive function and keep your stomach healthy and happy.

Beneficial for Pregnant Women

There are many butterfly pose yoga benefits for expecting mothers as well. It can open the chest and improve breathing. It can also stretch the spine, relax the lower back, relax pelvic organ supporting muscles, and stretch the hips, groyne, and inner thighs. Another benefit of the asana is its ability to strengthen the pelvic floor, making delivery smooth.

Boosts the Health of Reproductive Organs

One of the benefits of the butterfly pose is increased blood circulation of the reproductive organs. It helps you release toxins while healing emotionally. Besides, it can reduce the risk of infertility.

Variations of Baddha Konasana

Each person’s ability to perform yogic asanas varies. Thus, the ease of following the steps for Baddha Konasana or butterfly pose may vary, too.

To ensure people from all age groups can perform the Baddha Konasana, yoga instructors offer variations of the butterfly pose. People who are unable to perform the main pose can try the variations. Some variations are for practitioners who like to challenge themselves further.

Here’s a look at the different Baddha Konasana variations:

Variation A

In this pose, you can keep your knees close. Touch your feet against each other and grasp them with your hands. Bring your heels as close to the hips as possible. Do not put any additional pressure on your knees to touch the floor since it can cause injuries.

This variation focuses on bringing the feet close to the pelvis without exerting too much. With the grip of the hands, you can turn the soles of your feet upwards to activate your hip muscles. Holding the feet with your hands makes the heart upright while keeping your back and spine erect.

Variation B

In extension to Variation A, keep your body straight. Your feet should be around four to six inches away from the body, letting your knees come off the floor. Bend forward, bringing your torso closer to the floor. Make sure you do not feel any discomfort.

This variation focuses on bringing your heart close to the feet, depending on your body’s flexibility. Once you are comfortable, bend gradually to reach the floor, first with the head and then the chin.

Do not get aggressive, as it can work negatively for your spine and knees. Be attentive to the alignment of your hips and knees instead of pushing your body forward.

Variation C

Following the previous variation, sit up straight and with a rounded back, give your pelvis a posterior tilt. Hold your feet with both hands.

Bend forward, bringing your forehead towards the toes. There is no need to hurry up or get aggressive. Take it slow, continuing to breathe deeply. Make careful torso movements without pressuring your ribs too much.

Supta Bhadrasana

Lay down on your back and relax with your legs stretched out. Take a deep breath in and touch your feet against each other. Press the knees towards the floor. The posture is beneficial for stretching out the hips and inner thigh muscles. It is a technique to perform the Baddha Konasana while lying down.

The Supta Bhadrasana also helps to open the chest and improve blood circulation in the pelvic area. It is great for women suffering from menstrual cramps.

Risks of Baddha Konasana

Every yoga asana has some risks if they are performed incorrectly or without expert consultation. While Baddha Konasana is a relaxing pose, it still has some risks.

It is advised that you take certain precautions with the posture based on guidance provided by an expert instructor. A trained and experienced yoga teacher can ensure that you follow the right Baddha Konasana steps and enjoy its benefits without any risks.

Final Thoughts

Baddha Konasana in yoga is easy to perform and suitable for all. It stretches the inner thighs and groyne without making the body uncomfortable. The asana is beneficial for improving the flexibility of the hips, knees, ankles, and feet. Moreover, it increases blood circulation in the pelvic area.

The benefits of the butterfly pose for women include relieving menopausal symptoms, chronic pelvic pain, and urinary incontinence. You can try the Baddha Konasana at home to let your physical, mental, and spiritual side feel rejuvenated and loved.

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Who should avoid Baddha Konasana?

Baddha Konasana is safe for everyone, including the elderly. But if you have suffered any type of knee injury - worn-down joints, ligament tear, or rheumatoid arthritis, you should avoid performing the asana.

Why is it called Baddha Konasana?

Baddha Konasana derives its name from Sanskrit. Baddha means bound, Kona means angle, and Asana means posture. In English, it is called Bound Angle Pose, Cobbler’s Pose, and Butterfly Pose.

What are the Baddha Konasana benefits for hormonal imbalance?

Yogic postures, such as Baddha Konasana, can deliver a rejuvenating effect on your physical and mental energy. This, in turn, can boost your fitness levels and lower unwanted hormones. Thus, practising yoga can help maintain your body’s hormonal balance.

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