Purna Titali Asana -
Butterfly Pose
"Titali" means "butterfly" in Sanskrit.
Sequence:
- Fold legs at knees, bringing soles of feet together.
- Inhale.
- Exhale.
- Place hands on the feet, adjusting them so the feet are moved closer to the groin region.
- Place the elbows on the thighs.
- Inhale deep and press both the thighs downward with the elbows effortlessly.
- Remove your hands from thighs and try to raise the knees without any support.
- Exhale.
- Ensure the back is straight but relaxed.
- Hold this final pose for as long as possible, eyes shut and breathing normally.
- Slowly increase duration in this pose to a minute or so.
Note: You may keep small cushions at each knee respectively. But move away from such support after a few weeks. Those with respiratory problems may sit on a cushion for longer duration.
Cautions:
- Avoid in case of knee problem.
Benefits:
- It is a mood enhancer and stress-buster.
- It is also among the most healing of all yoga poses.
- It is particularly beneficial to the uro-genital system.
- Prepare the legs for Padmasana and other meditative asanas.
- Relieve the inner thigh muscles tension.
- Removes tiredness from long hours of standing and walking.
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