Full Butterfly in Yoga also known as Titali Asana is a part of the Pawanmuktasana series 1 ( Antirheumatic yoga poses) 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.
Antirheumatic Yoga Poses – Pawanmuktasana Part 1
The Full Butterfly in Yoga – Titali Asana is a part of the Pawanmuktasana Series I. This group of Yoga poses is also known as the antirheumatic poses. Pawanmuktasana series part 1 are a group of poses concerned with loosening up the joints of the body. These poses are excellent for those debilitated by rheumatism, arthritis, high blood pressure, heart problems, or other ailments where vigorous physical exercise is not advised. Pawanmuktasana parts 1,2,3 in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health. Full Butterfly in Yoga – Titali Asana is one of the poses in the full sequence (list below)
The sequence and all Antirheumatic Yoga poses – Pawanmuktasana part 1
- Padanguli Naman (Toe bending)
- Goolf Naman (Ankle bending)
- Goolf Chakra (Ankle rotation)
- Goolf Ghoornan (Ankle crank)
- Janu Naman (Knee bending)
- Janu Chakra (Knee Crank)
- Ardha Titali Asana (Half Butterfly pose)
- Shroni Chakra (Hip rotation)
- Poorna Titali Asana (Full butterfly yoga pose)
- Mushtika Bandhana (Hand Clenching)
- Manibandha naman (Wrist bending)
- Manibandha Chakra (Wrist joint rotation)
- Kehuni Naman (Elbow bending)
- Kehuni Chakra (Elbow rotation)
- Skandha Chakra (Shoulder socket rotation)
- Greeva Sanchalana (Neck movements)
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