Mastering Baddha Konasana: A Step-by-Step Guide with Vinyasa Count

Yoga is a journey of self-discovery, offering a path to physical, mental, and spiritual wellness. Among the treasures of the Ashtanga Yoga Primary Series seated sequence, the Baddha Konasana, or Bound Angle Pose, stands out as a gem that embodies both the grace of movement and the depth of inner reflection. In this blog post, we'll explore the nuances of Baddha Konasana, understanding its physical benefits, step by step instructions for taking this asana, and its significance within the context of the Ashtanga Yoga tradition.

Baddha Konasana derives its name from Sanskrit words:

• "Baddha" means bound

• "Kona" means angle

• "Asana" signifies posture

This seated asana involves bringing the feet together, forming a diamond shape with the legs, while the hands hold the feet in place. The pose resembles the flapping of butterfly wings, hence the alternative name "Seated Butterfly Pose."

Significance in Ashtanga Yoga

Baddha Konasana is woven into the fabric of the Ashtanga Yoga tradition as part of the Primary Series seated sequence. This sequence is designed to prepare the body for deeper poses, focusing on foundational postures to establish flexibility, strength, and mindfulness. Baddha Konasana offers practitioners a moment of introspection and grounding before moving into the final postures of the Primary series.

Benefits of Baddha Konasana

Baddha Konasana, also known as Bound Angle Pose or Butterfly Pose, offers a variety of physical, mental, and energetic benefits:

• Hip and Groin Flexibility

• Stimulates Abdominal Organs

• Relieves Lower Back Tension

• Enhances Circulation

• Calming and Relaxing

• Prepares for Childbirth

• Energetic Balance

• Grounding and Introspection

• Preparation for Meditation

• Pelvic Floor Awareness

Contraindications for Baddha Konasana

While highly beneficial, be cautious if you experience:

• Recent hip, knee, or groin injuries

• Sciatica

• Menstruation discomfort

• Hamstring strain

• Sacroiliac joint dysfunction

• Osteoarthritis

• Post-hip replacement recovery

• Late-stage pregnancy

• Inflexibility or general discomfort

Always practice with mindfulness and professional guidance.

Step-by-Step Instructions (Sanskrit Vinyasa Count)

We will be entering this posture from Downward Facing Dog, having just taken a vinyasa after Kukkutasana:

1. Sapta (Vinyasa #7) – Inhale, transition to seated, draw feet together.

2. Asthau (Vinyasa #8) – Exhale, fold forward, gaze at nose.

3. Nava (Vinyasa #9) – Inhale, lift torso upright.

4. Dasa (Vinyasa #10) – Exhale, fold again, forehead to toes.

5. Ekadasa (Vinyasa #11) – Inhale, lift torso.

6. Dvadasa (Vinyasa #12) – Inhale, lift body off the ground.

7. Trayodasa (Vinyasa #13) – Exhale, jump back into Chaturanga.

8. Caturdasa (Vinyasa #14) – Inhale to Upward Facing Dog.

9. Pancadasa (Vinyasa #15) – Exhale into Downward Facing Dog.

📺 Click here to watch the YouTube tutorial for Baddha Konasana.

Alignment & Cautions

• Sit tall with spine extended

• Engage core for stability

• Let knees drop outward naturally

• Avoid forcing the knees down

• Modify if needed

Modifications for Baddha Konasana

• Widen the Angle – More space for tight hips

• Leaning Forward – Light stretch instead of deep fold

Check out our YouTube tutorial for more tips and alignment cues. Your safety and comfort always come first.

Practice with The Yoga Shala

Want to join live sessions?
The Yoga Shala offers both in-person and virtual morning classes every weekday.

Private sessions (yoga, meditation, breathwork, coaching) are also available with Krista Shirley.

Visit theyogashala.com for details.

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