The Butterfly Pose- Baddha Konasana- Titli Asana

Common Name(s)Butterfly Pose in English, Titli Asana in Hindi and Baddha Konasana in Sanskrit
MeridiansSpleen, Stomach, Gall Bladder, Urinary Bladder, Kidney and Liver
ChakrasSolar Plexus (Manipura Chakra) , Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra)
ElementsFire, Water, Earth

The Butterfly asana, also called the Baddha Konasana in Sanskrit, Titli Asana in Hindi, Bhadrasana, Bound Angle Pose or Throne Pose, stretches the inner thigh zone, stimulates the groin along with Kidney and Liver functions. The asana also helps urinary bladder movements with expansion and contraction along with the lines of Gull Bladder.

This is a sitting posture which involves forward bend and stretch. It activates the Solar, Sacral and Root chakras and regulates the Fire, Earth and Water elements of the body. It strengthens the muscles and joints of hips and lower spine.


Benefits of Butterfly Asana

1/6. It stretches your lower back without requiring loose hamstrings.

2/6. The more you can stretch your legs and feet, more will be the stretching of hamstrings.

3/6. The abductor muscle stretched more as much as you bring your legs closer to the groins.

4/6. Baddha Konasana is good for kidney disorders and prostate gland functions.

5/6. It helps in regulating monthly evolution cycles and helps in reducing weight in the testicles.

6/6. It helps making childbirth easier and make ovary functions clear.


Contraindications, Side-effects or Precautions of Baddha Konasana

1/3. This pose can worsen Sciatica conditions. People suffering from Sciatica, can do this by placing a cushion below the hips. While doing this asana person must be aware of backward rotation of hips.

2/3. If you have any sort of lower back disorder and you have been advised not to stretch your flexion and spine, you should keep your back as straight as possible so as to less impact your spine.

3/3. If you have ever encountered a whiplash or similar neck injuries, you must avoid dropping your head down or move it side-wise.


How to start Butterfly asana?

1/5. Sit on a comfortable position and be seated straight.

2/5. Bring the soles of your feet  together and slide away from the body.

3/5. Arch your back and fold it forward gently holding the soles with your hands.

4/5. Lightly rest your hands on the feet or on the floor by the side of the body.

5/5. Lower your head in a down hanging position.


Optional alternative arrangements for Titli Asana

1/5. You may elevate your hips with an external support.

2/5. You may rest your head with your hands or rest your head on a cushion if your leg is too much in stress.

3/5. Rest your chest on a bolster if the stress is high.

4/5. You can hold your feet, rest your hands on the floor or take them behind your body in a relaxed position.

5/5. If stress on the back makes your uncomfortable on this position, try reclining and lie down keeping your legs in butterfly position.


Supta Baddha Konasana

Supta Baddha Konasana is also called the reclined bound angle pose. This is a variant of the Baddha Konasana. In this pose, the person lies down on back and folds the knees inwards to touch opposite feet. The feet are kept as much close to the groin as possible and effort is made to make the knees touch the floor. The hands are kept on floor under or on the side of hips.

To come out of the pose, you have to bring the knees together, straighten the legs and then move up either straight or on sides.


How to revert to normal/ Counter Poses to Butterfly Asana

1/4. You can use your hands to push away from the floor and slowly roll up to normal.

2/4. Allow your hands to go back of your body releasing the hip from the position and then slowly release one leg at a time till you become normal.

3/4. As a counter pose, you can lay down on your stomach and make a gentle back-bend to life your spines a little up.

4/4. Also you can do a spinal life while laying on your back.


Which part and organs of the body are affected by Buddha Konsana

1/2. The butterfly or title asana strongly affects the urinary bladder movements with expansion and contraction along with the lines of Gull Bladder, which runs in line with spinal region in the lower back of your body.

2/2. The stretch in the inner thigh zone, stimulates the groin along with Kidney and Liver functions.


Joints affected directly by Titli asana

Titali asana revolves around your hip and lower spinal joints affecting their functions significantly.


Recommended stretch of time

1/2. This asana offers you flexibility to perform this even while watching television reading a book.

2/2. Keep the ideal time at 2 minutes and gradually extend it as long as you are comfortable with it.


Some other Notes

1/5. There is no restriction of time for this asana.

2/5. Butterfly asana can be done at any time, even after a meal (you should not touch your head to floor or exercise too much pressure on your abdomen while doing this after meals).

3/5. It may prevent a person to folding lower while the feet is near groin.

4/5. Try making a diamond so as to lean your head over the feet.

5/5. This is also advised for pregnant women as this stretches away legs offering enough space for resting the belly.

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