Titli Asana (Butterfly Pose) meaning, steps, precautions and benefits


The names of numerous Yoga asanas were inspired by the movements or resemblance of an animal/bird. Titli asana inherited its name from the movement of flying wings of a butterfly. While performing this pose the legs move like that of a flying butterfly. The word Titli stands for Butterfly and Asana stands for Posture. Helpful in stimulating the reproductive and digestive organs, practicing Butterfly Pose have several other benefits as well. But first, let’s begin by knowing the steps to practice Titli Asana (Butterfly Pose). Titli Asana (Butterfly Pose) meaning, steps, precautions and benefits

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Steps to practice Titli Asana (Butterfly Pose)

Misalignment of the body or application of force while practicing an asana is capable of arising an injury or any other complication in the body. Hence, it is very important to know the right method of practicing an asana. Following are the steps to practice Titli Asana (Butterfly Pose) correctly:

Starting Position: Sit with the legs outstretched straight in front, feet together without touching each other. Back, neck and head straight and comfortable. Hands on the side, palms faced down resting on the floor behind the buttocks. Relax the body.

Variation 1

This variation is also known as Ardha Titli Asana (Half Butterfly Pose).

  1. Bend the right leg slowly and carefully place the right foot on the thigh of the left leg. Try to keep the heel of the right leg close to the pelvic region as much you possibly can comfortably.
  2. Sole of the right leg must face the upward direction. Place the right hand on the right knee and hold the right foot with left hand.
  3. Gently move the right knee towards the chest with the support of your hand and then slowly bring it down trying to touch the floor with the knee without applying force.
  4. The spine must be erect throughout the practice.
  5. Repeat the same procedure with left leg as well.

Practice  10-20 times with each leg with slow and gentle up and down movements.

Titli Asana (Butterfly Pose) meaning, steps, precautions and benefits

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Variation 2

  1. Bend the knees bringing your feet close to the pelvic region of the body. The sole of the feet must be pressing each other. Keep the heels as close as you can to the pelvis without applying force.
  2. Interlock your fingers and hold the feet firmly, you may also place the hands beneath the feet for a better grip. The outer edge of your feet must be firmly placed on the floor.
  3. Gently press the thighs in the downward direction and try to hold for a few seconds.
  4. Release the thighs and start flapping them up and down without straining, similar to that of the wings of a butterfly. Do not put any force on the knees.
  5. Gradually increase the flapping Continue this process for a minute or a count of 10-30 up and down movements.While flapping, the feet may move away from the body, keep holding them back close to the pelvis.
  6. After the practice straightens the legs in front coming back into the starting position. 

Titli Asana (Butterfly Pose) meaning, steps, precautions and benefits

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Precautions for Titli Asana (Butterfly Pose)

Before practicing an asana aware yourself of the precautions to avoid any complication later on:

  • Keep the spine erect while the practice.
  • Ensure you don’t use force on the knees while practicing this asana. Only push the thighs down.
  • If you experience discomfort in the knees place a blanket below the thighs for support.
  • If you suffer from any of this condition avoid practicing Butterfly Pose: Knee or groin injury, sciatica, sacral conditions.

Benefits of Titli Asana (Butterfly Pose)

With regular practice one may experience the following health benefits of Butterfly Pose:

  • Works as a preparatory pose for meditative asanas such as Padmasana (Lotus Pose).
  • Practicing this asana gives a good stretch to the groin, inner thighs and knees.
  • Enhances bowel and intestine movements.
  • Useful for pregnant women for a natural and healthy delivery of the child.
  • Regulates irregular menstruation and helpful in getting relief from menstrual discomfort.
  • Beneficial for people who spend long hours walking and standing by providing relief in lower limbs.

Stay healthy stay strong and get the best out of life.

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