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
| English Name | Full Butterfly Pose |
| Sanskrit Name | Titali Asana |
| Hindi | तीताली आसन |
| Meaning | The word “Titali” in Hindi, means “butterfly”. This is because when you practice this pose, the flapping motion of the legs as they open and close resembles the wings of a butterfly. |
| Base position | Sitting |
| Repetitions | 20 – 30 can be done |
| Duration | Up to 5 mins |
| Body Part | Hips, Groin, Thighs |
| Category | Pawanmuktasana series 1 |
| Category (English) | Antirheumatic yoga poses |
| Benefits | Stretches the inner thighs, groin, and hips. |
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.