Bound Angle Pose (Butterfly) anatomy

Bound Angle Pose (Butterfly) · Baddha Konasana · Tư thế cánh bướm

Bound Angle Pose (Butterfly) mainly works iliopsoas, erector spinae; it stretches adductors, fibularis group; multifidus, transversus abdominis, rhomboid major stabilize.

3D anatomy model of Bound Angle Pose (Butterfly): working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Sit with the soles of your feet together, heels drawn toward the groin, knees opening out to the sides, and hands holding the feet. The adductors are stretched while the back muscles keep the spine tall.

Muscles in this pose

Working (contracting): Iliopsoas, Erector spinae

Stretching: Adductors, Fibularis group

Stabilizing: Multifidus, Transversus abdominis, Rhomboid major, Trapezius, Biceps brachii

Why these muscles work or stretch

Iliopsoas · Working (contracting): Holds the pelvis tilted forward
Erector spinae · Working (contracting): Keeps the back upright
Adductors · Stretching: Main stretch (adductor longus, adductor brevis, gracilis)
Fibularis group · Stretching: Feet in inversion, soles pressed together
Rhomboid major · Stabilizing: Draws the shoulder blades together to open the chest
Biceps brachii · Stabilizing: Hands hold the feet and pull gently to lift the chest

Practice cues

Sit on the edge of a folded blanket to tilt the pelvis slightly forward
Let the knees drop naturally; don't press them down
Open the soles like a book and lengthen the front body

Benefits

Stretches the adductors and inner groin
Builds endurance in the back muscles that keep the spine upright
May help increase hip mobility

Cautions / contraindications

Take care with knee pain; don't press the knees down, block under thighs
Take care with an adductor or groin injury
Ease off with low back pain; sit higher on a folded blanket

Easier variations

Sit on a folded blanket with blocks under the thighs
Move the feet farther from the groin to ease the knees

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Easy Pose Sukhasana
Lotus Pose Padmasana
Accomplished Pose Siddhasana
Wide-Angle Seated Forward Bend Upavistha Konasana
Reclining Bound Angle Pose Supta Baddha Konasana
Fire Log Pose (Double Pigeon) Agnistambhasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)