Full Butterfly in Yoga also known as Titali Asana is a part of the Pawanmuktasana series 1 ( Antirheumatic group ) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on hip opening.
It is a simple asana, usually practiced at the starting to easily get into more complex asanas.
How To Do Full Butterfly in Yoga – Titali Asana
- 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 knees and bring the soles of the feet together, keeping the heels as close to the perineum as possible. Fully relax the inner thigh muscles.
- Clasp the feet with both hands.
- Gently move the knees up and then down towards the floor, but do not use any force.
- Practise up to 30 up and down movements.
- Keep the soles of the feet together.
- Place the hands on the knees.
- Using the hands, gently push the knees down towards the floor, allowing them to spring up again.
- Do not force this movement.
- Repeat 10 to 30 times. Straighten the legs and relax.
Breathing Pattern While Doing Full Butterfly in Yoga – Titali Asana
- Inhale on the upward movement.
- Exhale on the downward movement.
Benefits of Full Butterfly in Yoga – Titali Asana
- Prepares you for padmasana ( Lotus pose ).
- Stretches inner thighs and knees.
- Aids digestion and proper bowel movement.
- Loosens up hip and knee joint.
- Helps in preparing for delivery.
- Should not practice if suffering from knee and groin injury.
- Do not force any movement.