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Purna Titli Asana

1  Asana practiced in the sitting pose  

 Purna Titli Asana – (Full Butterfly Pose) 

"Titali" means "butterfly" in Sanskrit. 
Sequence: 
  1. Fold legs at knees, bringing soles of feet together.
  2. Inhale.
  3. Exhale.
  4. Place hands on the feet, adjusting them so the feet are moved closer to the groin region.
  5. Place the elbows on the thighs.
  6. Inhale deep and press both the thighs downward with the elbows effortlessly.
  7. Remove your hands from thighs and try to raise the knees without any support.
  8. Exhale.
  9. Ensure the back is straight but relaxed.
  10. Hold this final pose for as long as possible, eyes shut and breathing normally.
  11. Slowly increase duration in this pose to a minute or so.
Note:
You may keep small cushions at each knee respectively. But move away from such support after a few weeks. Those with respiratory problems may sit on a cushion for longer duration.  

Cautions:
Avoid in case of knee problem. 

Benefits:
  1. It is a mood enhancer and stress-buster.
  2. It is also among the most healing of all yoga poses.
  3. It is particularly beneficial to the uro-genital system.
  4. Prepare the legs for Padmasana and other meditative asanas.
  5. Relieve the inner thigh muscles tension.
  6. Removes tiredness from long hours of standing and walking.

 

 
 

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