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Steps to Do Butterfly Yoga Asana and its Benefits

Butterfly yoga asana (Titli Asana) is also known as Baddha Konasana and sometimes also known as cobbler pose. It’s highly effective for the beginners. This yoga pose helps in the lower part of the body, like spine, knees, thighs and groin. Butterfly asana has divided into two parts:
  • Half Butterfly Pose
  • Full Butterfly Pose

Half Butterfly Pose

It is also known as “Ardha Baddha Konasana” Before doing full butterfly pose everyone should practice the half butterfly by doing this muscles become stronger and meditative for hip joints.

Steps to Do Half Butterfly Asana

  • Sit in the base position.
  • Bend your right leg and place it on the left thigh as it's comfortable.
  • Then with the right hand hold your knee and hold the toes of the right leg with the left hand.
  • Keep the neck and spinal chord straight
  • While breathing in, move the right knee slowly upward to the chest.
  • Now exhale and gently push the knee down to the floor, try to touch the floor with your knee.
  • Now, repeat the process with your left leg.
  • Slowly practice 20 up and down movement with both legs.

Benefits of Half Butterfly Asana

  • Leg muscles become strong.
  • People who can’t sit properly in a crossed leg position should practice this regularly morning & evening.
  • Help to stretch legs and lower back.
  • Help to do full butterfly pose properly.
Who has the problems in knees, joints or any surgery in leg.

Fully Butterfly Yoga Asana

Steps to do full Butterfly Yoga Asana

  • Sit straight on your mat.
  • Bend both knees and bring the soles of feet together.
  • Keep the neck and spinal cord straight.
  • Hold the feet with both hands.
  • Gently move the knees up and down towards the floor, In starting do slowly and gently.
  • Feel the stretch in thighs, movement and relaxations.
  • Practice daily with 30 - 40 up and down movements.

Benefits of Butterfly Pose

  • Beneficial to improve flexibility.
  • Prepare the legs for padmasana and other meditative asanas.
  • Inner thigh muscles become strong.
  • Remove tierdness due to long hours standing, sitting and walking.
  • In pregnancy help in smooth delivery.
  • Help to do many standing yoga asana
  • People with sciatica and sacral condition
  • Who has the problems in knees, joints or any surgery in leg.
Regular practice this asana at an empty stomach. Do this before meditation and paschimottanasana.


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