Butterfly Pose (Titli asana): Benefits, steps, precautions

Butterfly Pose – many names of yoga asanas have been derived from the movement of many birds and animals, hence Titli asanas. Titli Asan is a Sanskrit word composed of two words, Titli which means butterfly and Asana which means posture. In this posture, you rotate your knees and pelvis like a movement.

Butterfly wings. It is one of the best rugs to improve digestive and reproductive health and is the perfect way to relax your feet after a day of hard work. In this host, other benefits are mentioned below as well.

Girl doing a Butterfly Pose. It is also called the Titli asana.

Titli asana  steps: The right way to do Titli asana

1)- First, Sit in the staff pose (dandasana)
2)- Now, bend your knees and keep your feet in such a way that the soles of your feet are touching each other.
3)- Interlock your hands/fingers to hold your feet tightly to create a strong grip.
4)– The outer edge of your foot should touch the ground.
5)- Try to get your feet as close to your pelvic area as you can.
6)- Make sure to keep your spine straight.
7)- Now, flap your thighs up and down like the wings of a butterfly, without straining them. Try to touch your knees with the ground.
8)- Repeat the process initially for a minute or less, depending on your ability. Your speed will increase gradually.
9)- After completing this asana, bring your feet directly in front of you and return to the starting posture.

Benefits of Titli asana (Butterfly Pose)

  • Stretches your inner thighs and knees
  • Butterfly pose also increases circulation, which improves cardiovascular health.
  • Reduces fatigue and helps relieve anxiety and stress.
  • Helps in preparing for delivery.
  • Aids digestion and proper bowel movements.
  • Prepares his feet for cross-legged pose/lotus pose (padmasana) which involves meditation.
  • Regular practice of this asana helps regularize the menstrual cycle and relieve period cramps.

Precautions to take before doing Titli asana (Butterfly Pose)

If you are suffering from the following problems, then you should not practice this asana:

  • Make sure your spine is erect while doing this asana.
  • People who have knee injuries should not practice this asana.
  • If you have a groin injury you should not practice this asana.
  • If you are not able to touch your knees on the ground, do not force yourself, give your body some time to adjust the posture.

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