Ardha Titali Asana, also known as Half Butterfly Pose, is a seated yoga pose that can help stretch the hips and inner thighs. The pose is also believed to help improve flexibility and relieve tension in the lower back and hips.
- Overview
- How To Do Half Butterfly Pose – Ardha Titali Asana
- Breathing pattern while doing Half Butterfly Pose – Ardha Titali Asana
- Benefits of Half Butterfly Pose – Ardha Titali Asana
- Precautions
Overview
| English Name | Half Butterfly Pose |
| Sanskrit Name | Ardha Titali Asana |
| Base position | Sitting |
| Repetitions | 20 |
| Duration | 2 – 4 mins |
| Body Part | Thighs, Hips |
| Category | Pawanmuktasana series 1 |
| Category (English) | Antirheumatic yoga poses |
| Benefits | Stretches the hips and inner thighs |
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
Overall, Ardha Titali Asana is a gentle, seated pose that can help improve flexibility, relieve tension, and promote relaxation. It is a great pose to include in your regular yoga practice, especially if you spend a lot of time sitting or standing throughout the day.
- Improved flexibility: Half Butterfly Pose stretches the hips and inner thighs, helping to improve flexibility in those areas.
- Tension relief: The pose can help relieve tension and stiffness in the lower back and hips.
- Relaxation: Like many yoga poses, Ardha Titali Asana can help promote relaxation and reduce feelings of stress and anxiety.
- Stimulates abdominal organs: The pose can stimulate the abdominal organs, helping to improve digestion and elimination.
- Improved blood flow: As you fold forward in Ardha Titali Asana, you may feel a gentle stretch in your hips and thighs. This can help increase blood flow to those areas, promoting healthy circulation throughout the body.
- Prepares you for padmasana (lotus pose). Stretches inner thighs and knees.
Precautions
While Ardha Titali Asana is generally safe for most people to practice, it may not be suitable for individuals with knee or hip injuries. If you are new to yoga or have any health concerns, it is always best to consult with a qualified yoga teacher or healthcare professional before attempting this or any other yoga pose.
- Gently straighten the leg after completing the practice.
- Should not practice if suffering from knee and groin injury.