Too much sitting has been described as a health hazard. There are a number of health concerns linked with sitting long hours. too much sitting (also known as sedentary behavior – which involves very low energy expenditure, such as television viewing and desk-bound work) is adversely associated with health outcomes, including cardio-metabolic risk biomarkers, type 2 diabetes, and premature mortality.
Sitting for prolonged hours can lead to poor circulation throughout the body, especially the legs. There can be symptoms such as tingling or numbness, and prolonged sitting can escalate these symptoms even more. 2.
If your profession requires you to work long hours, you can try this yoga Yoga pose for improved blood circulation in your legs.
Half Butterfly Pose – Ardha Titali Asana
Half Butterfly pose in yoga also known as Ardha Titali Asana is a part of the Pawanmuktasana series 1 ( Antirheumatic group ) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati.
How to do the pose Half Butterfly Pose
- Sit in the base position with the legs outstretched and the feet together. Place the hands beside and slightly behind the buttocks.
- Lean back a little, using the arms to support the back. Keep the spine straight.
- Bend the right leg and place the right foot comfortably on the left thigh.
- Place the right hand on top of the bent right knee.
- Hold the toes of the right foot with the left hand.
- Inhale as you gently move the right knee up towards the chest.
- Exhale as you gently push the knee down and try to touch the knee to the floor.
- The trunk should not move.
- Do not force this movement in any way.
- The leg muscles should be passive, the movement being achieved by the exertion of the right arm.
- Slowly practise 10 up and down movements.
- Repeat with the same practice with the opposite leg.
Breathing pattern while doing Half Butterfly Pose
- Inhale when raising the knee up.
- Exhale when pushing the knee down.
Benefits of Half Butterfly Pose
- Improves blood circulation in limbs, helpful if you sit for long hours
- Prepares you for padmasana (lotus pose).
- Stretches inner thighs and knees.
- Aids digestion and proper bowel movement.
Precautions
- Gently straighten the leg after completing the practice.
- Should not practice if suffering from knee and groin injury.
References and Further Reading
- Dunstan, D. W., Howard, B., Healy, G. N., & Owen, N. (2012). Too much sitting–a health hazard. Diabetes research and clinical practice, 97(3), 368-376.
- 5 ways sitting is killing your nerves – Neuropathic Therapy Center | Loma Linda University Health. (2018, June 12). Retrieved May 3, 2022, from Lluh.org website: https://lluh.org/services/neuropathic-therapy-center/blog/5-ways-sitting-killing-your-nerves#:~:text=Sitting%20for%20prolonged%20hours%20can,blood%20flow%20can%20be%20harmful.