PURNA TITALI ASANA SERIES
Butterfly Posture
Stage I
Sthithi
Come to Dandasana
Sit erect with your legs stretched forward and heels together.
Keep the spine, neck and head erect.
Place the palms on the floor by the sides of the thighs.
Gently close your eyes.
Sithila Dandasana
Sitting Relaxation Posture
Sit with your legs stretched forward and feet apart.
Slightly incline the trunk backward, and support the body by placing your hands behind and fingers pointing backward.
Let the head hang freely behind or rest on one of your shoulders.
Gently close your eyes.
Stage II
Purna Titali Asana
Sit in Dandasana.
Fold both the legs, join the soles and keep the heels and toes together.
Pull the legs inward by drawing the heels closer to the body.
Interlock the fingers to hold the toes.
Keep the trunk and head straight.
Gently push the knees of both legs towards the ground until they touch the ground. Release the legs and move the
knees upwards.
Repeat this movement of the knees up and down as if flapping wings. Accelerate the movement, flap higher and try to touch the ground with the thighs.
Keep the eyes closed and do the practice with normal breath for a minute.
BENEFITS
This Asana is very good for bringing mobility to the hip joints.
Prepares the legs for Padmasana and other meditative Asanas.
Relieves the inner tension of thigh muscles.
Removes tiredness from long hours of standing and walking.
