Butterfly Pose Yoga: Baddha Konasana Step by Step

Yoga poses 4 illustrations Updated 2 Nov 2026

Butterfly pose yoga is a seated hip opener: you sit with the soles of the feet together and let the knees fall out to the sides like a butterfly's wings. Its Sanskrit name is baddha konasana, bound angle pose, and in Hindi it is often called titli asana. Many people also gently flap the knees up and down, which is the version children love.

Read on for the setup, the still and flapping styles, a folded variation, helpful props, what regular practice may offer and the cautions.

Sanskrit: Baddha konasana; also bhadrasana
English: Butterfly pose, bound angle pose
Hindi name: Titli asana
Level: Beginner
Hold: 1 to 3 minutes, or 20 to 30 gentle flaps
Props: Cushion under the hips, blocks under knees

How to do butterfly pose yoga

Sit on a folded blanket or cushion so the hips are slightly raised.
Bend the knees and bring the soles of the feet together.
Draw the heels in as close to the body as is comfortable.
Hold the feet or ankles and sit up tall.
Let the knees relax toward the floor. Breathe slowly.
Stay for one to three minutes, or flap the knees gently 20 to 30 times.
To finish, press the knees together with the hands and stretch the legs out.

Butterfly pose in pictures

Butterfly pose yoga sitting upright with soles together and hands holding the feet — Level
Beginner
Hold
1 to 3 minutes
Works on
Inner thighs, hips
The basic shape: sit tall, soles together, hands around the feet, knees relaxing toward the floor.
**Teacher's cue:** Lift the chest and let the knees drop by gravity, not by pushing.

Butterfly forward fold leaning forward with a long spine over the feet — Level
Beginner plus
Hold
5 to 10 breaths
Works on
Hips, lower back
Folding forward from the hips deepens the stretch in the inner thighs and lower back.
**Teacher's cue:** Lead with the chest toward the feet, not the head toward the floor.

Supported butterfly pose with yoga blocks under each knee and a cushion under the hips — Level
All levels
Hold
2 to 5 minutes
Works on
Gentle hip release
If the knees are high or the groin feels strained, rest each knee on a block or cushion.
**Teacher's cue:** Support the knees until the inner thighs can relax completely.

Reclined butterfly pose lying on the back with soles together and knees apart — Level
All levels
Hold
3 to 5 minutes
Works on
Hips, rest
Supta baddha konasana, the reclined version, is a restful pose often used near the end of practice.
**Teacher's cue:** Rest your hands on your belly and breathe into them.

Butterfly asana names and versions

Butterfly asana, butterfly yoga, butterfly yoga pose and butterfly position yoga all describe the same seated shape. Its formal name is baddha konasana yoga, the bound angle pose yoga, so you may see butterfly pose baddha konasana yoga or butterfly pose yoga baddha konasana on charts. Bhadrasana yoga, the gracious pose, is a very similar seated posture with the soles together. Titli asana is the Hindi name used in many schools.

Butterfly yoga benefits

Stretches the inner thighs and groin and opens the hips.
Improves comfort in cross legged sitting.
Many women find it eases period discomfort; see yoga for periods.
It is often included in pregnancy routines, supported and gentle; see pregnancy yoga.
A calm pose to sit in while breathing.

Butterfly asana benefits are similar for men: butterfly yoga benefits for male practitioners mainly involve looser hips and better posture when sitting, which helps desk workers and runners.

Mistakes to avoid

Mistake	Fix
Pushing the knees down with the hands	Let gravity and breath do the work
Rounding the back to look flexible	Sit on a cushion and lift the chest
Bouncing the knees hard	Flap gently, like slow wings
Heels too close for your hips	Move the feet further away

Who should be careful

Support the knees with blocks if you have knee or groin injuries, and skip the forward fold with a lower back problem. In pregnancy, sit against a wall and keep the knees supported. Stop if you feel pain inside the knee joint rather than a stretch in the thigh.

Butterfly pose yoga for every body

Whether you search butterfly pose yoga woman or man, the shape is the same; only the height of the knees differs, and that depends on the shape of your hips, not effort. It fits well after malasana and before paschimottanasana. Find more seated shapes on the sitting yoga poses page.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.