Activity
Baddha Konasana (Bound Angle Pose / Butterfly Pose)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Baddha Konasana (Bound Angle Pose / Butterfly Pose)
Learning Outcomes
Improves flexibility in the inner thighs, groin, and hips.
Stimulates abdominal organs and aids digestion.
Supports reproductive health and pelvic circulation.
Enhances posture and spinal alignment.
Calms the mind and reduces stress.
Description Of Activity
Starting Position:
Sit on a yoga mat with your spine upright and legs extended forward (Dandasana).
Forming the Pose:
Bend both knees and bring the soles of your feet together, allowing the knees to fall out to the sides.
Hold your feet or ankles with both hands.
Pull the feet gently toward the pelvis to deepen the stretch.
Spinal Alignment:
Keep the spine straight, chest lifted, and shoulders relaxed.
Sit tall without slouching or rounding the back.
Movement (Butterfly Flap Optional for Beginners/Children):
Gently bounce the knees up and down like butterfly wings for 3060 seconds.
Hold and Breathe:
Remain still and hold the posture for 13 minutes, breathing deeply and evenly.
Focus on relaxing the thighs and hips with each exhale.
Release the Pose:
Inhale, release the hands and gently stretch the legs forward.
Shake out the legs to relax the muscles.
Variations
Supported Bound Angle: Sit on a folded blanket or cushion for elevated hips.
Reclined Baddha Konasana: Lie on your back and allow knees to open (with pillows under thighs for support).
Wall Support: Sit against a wall for better spine alignment in beginners.
Coaching Tips
Never force the knees down — let gravity do the work.
Encourage deep, slow breaths to enhance relaxation and openness.
Use props under the knees if hips are tight or knees are elevated.
Ideal as a warm-up for deeper hip-opening or forward bending poses.
Great for cool-down or calming practice at the end of a session.
Equipment/Material Required
Yoga mat
Cushions, yoga blocks, or folded blankets (for under hips or knees)
Wall (optional for support)