Full Butterfly in Yoga – Titali Asana

Titali Asana, also known as the Full Butterfly Pose or Baddha Konasana, is a seated yoga posture that stretches the inner thighs, groin, and hips. This pose is great for improving flexibility and can also help to relieve tension and stress.

Overview

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.

Benefits of Full Butterfly in Yoga – Titali Asana

• Stretches the inner thighs, groin, and hips. Helps to improve flexibility in these areas.
• May be helpful for women during pregnancy and childbirth, as it can help to prepare the pelvic area for labor. Helps in preparing for delivery. Consult doctor before doing this.
• Prepares you for padmasana ( Lotus pose ).
• Aids digestion and proper bowel movement.

Precautions

• Avoid this pose if you have a knee or hip injury.
• If you have any discomfort or pain in your hips or groin, come out of the pose immediately.
• Be gentle and gradual when pressing your knees down towards the floor, and avoid forcing them beyond your comfortable range of motion.
• Always listen to your body and adjust the pose as needed to avoid injury or discomfort.