Titli asana (Butterfly Pose) steps and benefits

• 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:

• Half Lord of Fishes Pose (Ardha Matsyendrasana)
• Cow Face Pose (Gomukhasana)
• Pose of Marichi (Marichyasana)
• Lotus Pose (Padmasana)
• Bound Angle Pose (Baddha Konasana)

• 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