Yoga is an ancient tradition that works on your mind, soul, and body. Although it's origin dates back to almost 5000 years ago, it is still practised by people all across the world. Yoga comprises different asanas or poses that help you balance your mind, body, and soul. The Baddha Koṇāsana or the Butterfly Pose is one of the popular yoga asanas. It is even included in kids yoga sessions by Yoga trainers. The Baddha koṇāsana can be translated to bound angle pose. It is often performed to prepare your body in anticipation for other meditative poses like the padmasana. In fact, the Baddha koadasana pose helps relieve tension held by the inner thigh muscles. This is why it is often recommended to people who feel tired after continuous hours of walking or standing. There are also numerous bhadrasana benefits.

How to do the Butterfly Pose Yoga?

This pose is known as the Baddha kodasana because of the way your feet are tucked close to your groin with tightly clasped hands, resembling a butterfly. The pose is also known as the Bhadrasana or the Cobbler’s Pose because it also resembles a cobbler at work. Let’s take a look at the different Bhadrasana steps:

  • Sit on the floor with your legs spread out and spine erect.
  • Then slowly bend your knees while bringing your feet towards your pelvis. Your soles need to be touching each other.
  • Now hold your feet with both your hands. If you find this difficult, you can place your hands under your feet for additional support.
  • Bring in your heels as close to your groin as possible.
  • Take a deep breath and then breathe out as you press your knees and thighs towards the floor.
  • Then flap both your legs up and down similar to a butterfly flapping its wings. You need to start this gradually and slowly increase your speed. You have to continue breathing normally.
  • Once you are done flapping your legs as fast as possible, you need to slow down and then finally come to a stop. Then take a deep breath, breathe out and bend forward with your spine erect and chin up.
  • Your elbows need to be pressing against your knees or thighs so that you are closer to the floor.
  • When you feel your inner thighs stretching, take deep breaths allowing your muscles to relax further.
  • Then inhale deeply and bring your torso up.
  • Then exhale and release the posture as you straighten your legs in front of you.

Variations of the Butterfly Pose

Since everyone has varying abilities, a particular pose like the butterfly asana may be easy for one person, but difficult for someone else. This is why some Yoga trainers introduce variations of the cobbler pose. While some variations are for people who find the main pose difficult, some variations are people who like being challenged further. The different Baddha koṇāsana are designed to build your confidence regardless of your current ability levels. Let’s take a look at some of these butterfly pose variations:

  • Variation 1

This variation involves keeping your knees close together as your feet tough. Then you grasp your feet with your hands and bring your heels close to your hips. Do not exert additional pressure to push your knees to the floor as you may injure yourself. This variation gives room to activate your hip muscles and also brings your heart upright while your spine and back are forced to remain erect.

  • Variation 2

Following the earlier variation, keep your body straight and place your feet about four inches away from the pelvis. This will encourage your knees to slightly lift off the floor. You need to fold your torso forward as much as possible without making you feel uncomfortable. This will bring your heart closer to your feet gradually.

  • Variation 3

From Variation 2, sit up straight, move your pelvis to a posterior tilt with your back rounded and grasp your feet with both hands. Then bring your forehead forward slowly towards your toes. The movement of the torso needs to be done carefully without adding additional pressure to your ribs.

  • Supta Bhadrasana

The Supta Bhadrasana involves lying on the floor with your legs stretched out. Then you take a deep breath and bring your feet together so that your soles are touching each other. Your knees need to be near the floor. This pose is actually the Baddha koṇāsana in a lying-down pose. It is a great way to stretch out your inner thigh muscles, hips and open your chest. While doing this variation, your lower back and shoulders need to be close to the floor.Mastering these cobbler pose variations will help you perform the Bhadrasana soon enough. Performing pranayama yoga after the Baddha koṇāsana will help you practice breath control as well.

Butterfly Asana Benefits

Let’s take a look at some of the amazing butterfly pose benefits:

  • Great for the Groin

Butterfly pose yoga is considered to be great for your groin as it places good stress that is healthy for your joints, fascia, and muscles. If you hold the Baddha koṇāsana for an extended time, it will strengthen your connective tissues over time. You can use a soft pillow to help with any tightness felt in the groin while doing the Bhadrasana steps

  • Reduces Shoulder Stress

Stress and emotional baggage are often stored in your shoulders. You can get rid of this unnecessary burden by practising the reclined butterfly pose. It helps release tension after a tiring day at work. You can experiment with different arm placement while performing this asana to find interesting ways to soften your shoulders.

  • Good for Menstrual Cycle

Bhadrasana offers plenty of benefits to menstruating women. By performing the Baddha koṇāsana¸ the body is rid of toxins as the blood circulation improves. It also helps improve the health of the ovaries.Â

  • Good for Lower Back

Butterfly yoga is great for people with tight hamstrings and lower back issues. You can finally be rid of back pain that has been making life difficult for you.

  • Recommended for Moms-to-be

There are so many Baddha konasana benefits, that it is not surprising it is recommended to expecting mothers as well. It improves blood circulation and also reinforces the pelvic floor, ensuring a smooth delivery.

  • Healthy Reproductive Organs

The cobbler pose helps keep your reproductive organs healthy by increasing blood circulation and reducing your risk of infertility. It also helps you discharge toxins as you heal emotionally.

  • Relief from Headache

If you are prone to stress-induced headaches, the butterfly asana can be helpful. It works by easing the tension in your neck and head. When you place your forehead on the ground as a part of the bhadrasana steps, it will relax your body and allow you to release your anxiety gradually.

  • Good for Prostate Gland

Most men experience different health issues with their prostate glands as they age. This can be prevented by performing the bhadrasana regularly. It helps stimulate your kidneys, abdominal organs, and your prostate glands.At the end of the day, practising the Baddha koṇāsana can do wonders for your health. It is time to pay more attention to your health and reap the many bhadrasana benefits with the help of yoga!


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