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Half Butterfly Pose - Ardha Titali Asana, procedure, benefits, and precautions

Half Butterfly Pose – Ardha Titali Asana

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

Half Butterfly Pose - Ardha Titali Asana Sitting position
Half Butterfly Pose – Ardha 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 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.

Precautions

  • Gently straighten the leg after completing the practice.
  • Should not practice if suffering from knee and groin injury.

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