Purna Titali Asana - Butterfly Pose
The word "Purna" refers to 'complete' and "Titali" means 'butterfly' in Sanskrit. In this pose the legs are spread out the way a butterfly opens its wings in flight.
- Sit on the floor with your legs stretched in front.
- Keep your head, neck and spine erect.
- Hold the ankles of the respective legs.
- Bend the legs at the knee and bring the feet closer to the body.
- The soles of both feet should be joined.
- Follow with one round of inhalation and exhalation.
- Pull the joined feet closer to the groin.
- Place both the palms on the respective thighs.
- Take a deep breath and press the thighs down.
- Remove the hands from the thighs and hold the feet together.
- Move the knees up and down without any support.
- Do not lean in front or back while performing the pose.
- Close your eyes and breathing normally continue flapping the knees for as long as possible.
Note: Beginners can use cushions to support the knees.
- People with knee pain should avoid this yoga pose.
- The pose is known for its benefits in relieving stress and lifting your spirits.
- Inner thighs get relaxed.
- It helps overcome fatigue.
- Purna Titali Asana soothes your legs.
- It is also beneficial to the uro-genital system.