Yoga & Meditation

Instructions And Benefits Of Butterfly Pose (Badhakonasana) 2023


Badhakonasana is known as the Butterfly Pose and sometimes also as the Cobbler Pose. Simple and highly efficient, it is one of the must-do Yoga asanas for a beginner. The yoga pose works miracles for the lower body, especially the thighs, knees, and groin.

In Sanskrit, the word ‘Baddha means Bound, ‘Kona’ sense Angle or Split, and ‘Asana’ means posture. In English, the asana is named the Butterfly pose as it resembles the stance of a butterfly in motion. Also, you will get cobblers sitting in this position most often, as they go about their daily chores. Hence, the nickname ‘Cobbler Pose’. The Butterfly Pose is an asana you will nevermore want to miss, once you try it.

How To Do The Badhakonasana?

  • With a firm and erect spine, sit down on your yoga mat.
  • Join the soles of both your feet by bending your knees and also bring them closer towards the pelvis.’Own both your feet tightly with your hands. Also, you may put your hands below the feet for support.
  • Doing so, make an aristocratic effort to bring the heels a little closer to the genitals.
  • Now, take a deep breath in. Slowly breathe out and press the thighs and knees downward towards the floor.
  • Proceed with a gentle effort to keep pressing them downwards.
  • Breathing normally, start flapping both the legs up and below like the wings of a butterfly. Keep breathing frequently throughout the process.
  • Start to relax and gradually increase speed. Fly higher and higher, as fast as you conveniently can.
  • Gradually, slow down and then end. Take a deep breath in and as you exhale, bend forward, holding the chin up and spine erect.
  • Push your elbows on the thigh or the knees, pushing the knees and thighs closer to the floor.
  • Feel the range in the inner thighs and take long, deep breaths, be aware, and relax the muscles more and more.
  • Take deep breathing in and bring the torso up.
  • As you exhale, gently loosen the posture. Then, slowly straighten the legs out in front of you and rest.

Benefits Of Badhakonasana

  • Improving flexibility in the groin and hip area.
  • Stretches the inner and outer thighs, groins, and also knees.
  • Intensifies hips, legs, lower back, and abdomen
  • Badhakonasana stimulates the intestine and bowel movements.
  • Eliminate fatigue from long hours of standing and walking.
  • The butterfly pose offers assistance with menstrual discomfort and menopause symptoms.
  • Relieve urinary discomfort and stop hernias.
  • Relieves sciatica pain.
  • Good during the time of pregnancy which aids in smooth delivery if practiced regularly until late pregnancy.

Precaution for Butterfly Pose

  • It is better to have our stomachs and bowels empty while performing this asana.
  • Don’t do this asana until a gap of 2 hours from your end meal.
  • It is sufficient to avoid this asana if you have a knee injury.
  • If you are suffering from groin pain, make sure you have a blanket under the outer thighs for support. Do not show this pose without blanket support.
  • Do not follow this asana if you are menstruating.
  • If you suffer from sciatica, either totally avoid the pose or sit on a cushion to raise the hips.
  • Ones with lower back disorders, do the posture only while holding the spine erect. Evade rounding up the spine by bending forward.


Practice this asana are meditation. As a result, you will stay healthy longer in the crossed-legged position without being disturbed by your tired legs. Also, expanding the hips and inner thighs in Badhakonasana can begin at a desk or in a car.

Last Updated on July 28, 2023 by john liam