(Last Updated On: April 5, 2020)

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

In Sanskrit, the word ‘Baddha means Bound, ‘Kona’ meaning Angle or Split, and ‘Asana’ meaning posture. In English, the asana is called the ‘Butterfly Pose’ as it resembles the stance of a butterfly in motion. Also, you will find cobblers sitting in this position most often, as they go about their daily chores. Hence, the name ‘Cobbler Pose’. The Butterfly Pose (Badhakonasana) is an asana you will never want to miss, once you try it.

The easy-to-do, yet highly effective yoga posture calms your body, opens your hips and stretches your lower muscles. While it is extremely simple, the butterfly pose has a whole lot of benefits to its credit.

Badhakonasana – Complete Instructions

Here are the instructions, precautions, and benefits of doing the Butterfly Pose (Badhakonasana).

Butterfly Pose Badhakonasana

How To Do The Badhakonasana?

  1. With a firm and straight spine, sit down on your Yoga Mat.
  2. Adjoin the soles of both your feet by bending your knees and also bring them closer towards the pelvis.
  3. Hold both your feet tightly with your hands. Also, you may place your hands below the feet for support.
  4. Doing so, make a gentle effort to bring the heels a little closer to the genitals.
  5. Now, take a deep breath in. Slowly, breathing out and press the thighs and knees down towards the floor.
  6. Continue with the gentle effort to keep pressing them downwards.
  7. Breathing normally, start flapping both the legs up and down like the wings of a butterfly. Keep breathing normally throughout the process.
  8. Start slow and gradually increase speed. Fly higher and higher, as fast as you comfortably can.
  9. Gradually, slow down and then stop. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine erect.
  10. Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor.
  11. Feel the stretch in the inner thighs and take long, deep breaths, be aware and relax the muscles more and more.
  12. Take a deep breath in and bring the torso up.
  13. As you exhale, gently release the posture. Then, slowly straighten the legs out in front of you and relax.
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Benefits of Badhakonasana

Why Should You Do Badhakonasana (Butterly Pose)?

  • Improving flexibility in the groin and hip region.
  • Stretches the inner and outer thighs, groins, and knees.
  • Strengthens hips, legs, lower back and abdomen
  • Badhakonasana helps the intestine and bowel movements.
  • Removes fatigue from long hours of standing and walking.
  • Butterfly pose offers relief from menstrual discomfort and menopause symptoms.
  • Relief from urinary discomfort and prevent hernias.
  • Soothes sciatica pain.
  • Good during the time of pregnancy. Helps in smooth delivery if practiced regularly until late pregnancy.

Precautions for Butterfly Pose (Badhakonasana)

Who Should Not Do the Badhakonasana?

  • It is better to have our stomach and bowels empty while doing this asana.
  • Don’t do this asana until a gap of 2 hours from your last meal. 
  • It is better to avoid this asana if you have a knee injury.
  • If you are suffering from groin pain, make sure you keep a blanket under the outer thighs for support. Do not perform this pose without blanket support.
  • Do not practice this asana if you are menstruating.
  • If you suffer from sciatica, either completely avoid the pose or sit on a cushion to raise the hips.
  • Ones with lower-back disorders, do the posture only while keeping the spine erect. Avoid rounding up the spine by bending forward.

In Conclusion

Pro Tip Practice this asana before meditation. As a result, you will stay comfortable longer in the crossed-legged position without being disturbed by your tired legs. Also, stretching the hips and inner thighs in Badhakonasana can begin to counteract the effects of spending too much time sitting at a desk or in a car.

The Butterfly Pose or Badhakonasana is a “Swiss knife” of Yoga Asanas that can be done anytime and almost anywhere.