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Baddha Konasana– The Cobbler Pose or Butterfly Pose.

March 21, 2013

Baddha Konasana– The Cobbler Pose or Butterfly Pose.


  • Begin from Dandasana – Staff Pose
  • Bend both legs and bring the soles of the feet together with the outer edges of the feet resting on the mat
  • Bring the feet as close to the perineum / groin as is possible and is comfortable by placing the hands behind the buttocks on the floor and gently lifting the buttocks slightly off the mat to facilitate this position
  • Bring the hands to hold onto the feet or the ankles depending on one’s capability
  • Elongate the spine from the tailbone up the length of the spine through to the crown of the head
  • Hold the pose for a minimum of 5 breaths or for as long as is possible
  • The longer one remains in the asana / pose, the more one will reap the multitude of benefits of Baddha Konasana

Supta Baddha Konasana – The Cobbler in supine position.


  • From the classic position begin to lean back using the hands and then one forearm after the other to bring the upper body to rest on the mat
  • Once down, use the hands to scoop the buttocks down towards the feet to release any unnecessary arch in the lower block thereby making the pose completely comfortable
  • Rest the arms 30 to 40 degrees away from the body with the palms facing upwards
  • Remain in this restorative pose for a minimum of 5 minutes or for as long as possible

Counterpose / Pratikryasana:

  • Dandasana – staff pose
  • Tarasana – The star or relaxed forward bend
  • Savasana

Cautions & Modifications:

Supta Baddha Konasana pregnant woman

  •  For people with extremely tight hamstrings and tight hips, take the feet further away from the perineum rather than as close as is possible
  • Equally for tight hips and hamstrings, place blocks or bolsters under each thigh near the hips to ease the stretch and make the pose more comfortable
  • One can have a taut belt around the lower back, the hips, forward in front of the body and under the feet to facilitate the stretch
  • For knee problems associated with prior knee injuries place a rolled up small hand-size towel under the relevant knee
  • For a completely restorative Supta Baddha Konasana, place a bolster approximately one hand space away from the tailbone and lie on top of the bolster


  • Stretches the adductors / inner thigh muscles
  • Stretches and opens the hips
  • Increases flexibility to the knee joints
  • Increases blood circulation to the lower back, the pelvis and the abdominal area
  • Tones the kidneys and improves bladder and urinary function thereby alleviating urinary disorders
  • It keeps the prostate gland healthy
  • Regular practice of the pose prevents hernia
  • Relieves sciatic pain
  • Relieves anxiety, stress and depression as it activates the central nervous system and is a powerful therapeutic pose
  • It is a boon for pregnant women as it assists in opening the hip area which is essential for child birth and in turn eases the severity of labour pain
  • Relieves pain associated with menstrual cramps and abdominal discomfort
  • It can be practised after a meal as long as one does not stretch forward in a forward bend in Baddha Konasana
  • This pose is recommended for Pranayama and meditation for advanced practitioners only as the back needs to remain straight during the practice

Chakra Association:

Muladhara, (Root Centre), & Svadisthana, (Sacral Energy Centre). In Supta Baddha Konasana also activates the Anahata, (Heart Centre), Chakra.

Wishing you health and healing.

Much Love and Blessings,



Juanita CaprariJuanita Caprari is a certified Yoga teacher and Public Relations Practitioner. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram and has been teaching Yoga since 2007. or visit the website or


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