Half Butterfly pose in yoga also known as Ardha 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 very simple asana, usually practiced at the starting to easily get into more complex asanas.
How To Do Half Butterfly Pose – Ardha 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 right leg and place the right foot comfortably on the left thigh.
- Place the right hand on top of the bent right knee.
- Hold the toes of the right foot with the left hand.
- Inhale as you gently move the right knee up towards the chest.
- Exhale as you gently push the knee down and try to touch the knee to the floor.
- The trunk should not move.
- Do not force this movement in any way.
- The leg muscles should be passive, the movement being achieved by the exertion of the right arm.
- Slowly practise 10 up and down movements.
- Repeat with the same practice with the opposite leg.
Breathing pattern while doing Half Butterfly Pose – Ardha Titali Asana
- Inhale when raising the knee up.
- Exhale when pushing the knee down.
Benefits of Half Butterfly Pose – Ardha 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.
- Gently straighten the leg after completing the practice.
- Should not practice if suffering from knee and groin injury.