Bound Angle PoseButterfly

Bound Angle Pose, often called Butterfly, is a seated hip opener where you bring the soles of the feet together and let the knees fall out to the sides. It gently stretches the inner thighs, groin and hips, and is a calming pose to sit with and breathe. It is widely taught in small women-only classes at Anand Yoga Centre, Kolathur.

1. 1

   Sit tall

   Sit on your sit bones with the legs stretched out in front.

   ↑ Inhale
2. 2

   Set the feet

   Bend the knees, bring the soles together, heels toward the groin.

   ↓ Exhale
3. 3

   Lengthen

   Hold the feet or ankles, lengthen the spine, roll the shoulders back.

   ↑ Inhale
4. 4

   Soften

   Let the knees soften toward the floor and breathe, or fold gently forward.

   ↓ Exhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Opens and stretches the inner thighs, groin and hips.
• ✓Improves flexibility and range of motion in the hip and pelvic region.
• ✓Encourages an upright, lengthened spine when you sit tall.
• ✓Has a calming, settling effect that pairs well with slow breathing.
• ✓Helps ease the feeling of tiredness after long hours of sitting or standing.

• Take care with a groin or knee injury. Keep cushion support under the outer thighs and do not push the knees toward the floor.
• With sciatica or lower-back issues, sit raised on a cushion and keep the spine erect rather than rounding forward.
• Let the knees lower with gravity only, never press them down, as this can strain the knees.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.