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Full Butterfly in Yoga - Titali Asana, how to do Full Butterfly in Yoga - Titali Asana, benefits and precautions

Full Butterfly in Yoga – Titali Asana

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

Full Butterfly in Yoga - Titali Asana, Procedure, Benefits, and precautions
Full Butterfly in Yoga – Titali Asana Sitting position
  • 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.

Precautions

  • Should not practice if suffering from knee and groin injury.
  • Do not force any movement.

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