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“Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul creates the symphony of life.” - Sri B.K.S. Iyengar

The names of a plethora of yoga asanas have been derived from the movement of multiple birds and animals so is Titli Asana. Titli Asana is a Sanskrit term that is composed of two words, titli that means butterfly and asana which means pose. In this asana (pose), you move your knees and pelvis like the movement of a butterfly’s wings. It is one of the best asanas for improving digestive and reproductive health and is a perfect way to relax your legs after a day of hard work. It has a host of other benefits as well that have been mentioned below.

  1. Titli asana (Butterfly Pose) steps: Correct way to do Titli asana
  2. Benefits of Titli asana (Butterfly Pose)
  3. Easy modifications of Titli asana (Butterfly Pose)
  4. Precautions to take before doing Titli asana (Butterfly Pose)
  • Sit in the staff pose (dandasana)
  • Now, fold your knees and position your legs in such a way that the soles of your feet are touching each other
  • Hold your feet stiffly by interlocking your hands/fingers to make a strong grip
  • The outer edge of your feet ought to be touching the ground
  • Try to bring your feet as close to your pelvic region as you can
  • Make sure to keep your spine straight
  • Now, flap your thighs up and down just like the wings of a butterfly without putting pressure on them. Try to touch your knees to the ground
  • Repeat the process for a minute or less in the beginning, depending upon your capacity. Your speed will gradually increase
  • After you complete this asana, come back to the initial pose by stretching your legs straight in front of you

Poses you can practice prior to Titli asana:

  • Hero Pose (Virasana)
  • Wide-Legged Forward Bend (Prasarita Padottanasana)
  • Head to Knee Forward Bend (Janushirshasana)

Poses you can practice after Titli asana:

  • Prepares your legs for cross-legged pose/lotus pose (padmasana) which involves meditation
  • Stretches your inner thighs and knees
  • Reduces fatigue and helps relieve anxiety and stress
  • Helps in preparing for delivery
  • Aids digestion and proper bowel movements
  • Regular practise of this asana helps in regularising menstrual cycles and warding off period cramps
  • Butterfly pose also increases circulation, leading to an improved cardiovascular health
  • In the beginning, it may be difficult able to bring the legs close to the pelvis. Don't push too hard and bring them as close to the hips as you can
  • Take the support of a wall to make sure that your spine is straight while doing this asana
  • People who are afflicted with knee pain can keep a rolled towel or a blanket beneath their knees to prevent injury
  • If you can’t hold your toes, try holding your ankles instead
  • People who have knee injury should not practise this asana
  • If you have a groin injury you should not practise this asana
  • Make sure that your spine is erect while performing this asana
  • If you are not able to touch your knees to the ground, do not force yourself, give your body some time to adjust to the asana
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