After a long and stressful day, if you want to relax and soothe your body and mind, doing a gentle yoga pose like the half butterfly pose can be great. Also known as or ardha titali asana, it is a focused stretch for the inner thigh and hip, that helps release tension and improve mobility. While it may appear simple, this asana is an effective way to increase overall mobility and reduce tension. Regular practice of this pose may also help with digestion, improve blood circulation, and relax the nervous system. The half butterfly pose is also considered a preparatory pose for more advanced hip-opening asanas.

What is half butterfly pose?

The ardha titali asana, also known as the half butterfly pose, is a seated yoga pose that aims to stretch the inner thighs, groin, and hips. In Sanskrit, "ardha" means half, "titali" means butterfly, and "asana" refers to pose. “The pose resembles butterfly wings when performed bilaterally, hence the name half butterfly. This asana is often used as a preparatory pose for more advanced hip-opening poses," says yoga expert Himalayan Siddha Akshar.

Half butterfly pose is a variation of the butterfly pose. Image courtesy: Shutterstock

What are the benefits of half butterfly pose?

Here are some benefits of ardha titali asana:

1. Hip and inner thigh flexibility

Regular practice of yoga can improve flexibility and balance in the body, according to a study published in the International Journal of Yoga. The primary focus of ardha titali asana is opening the hips and stretching the inner thighs. Regular practice can significantly improve flexibility in these areas, thus, reducing stiffness and discomfort.

2. Reduces lower back pain

A study published in the Journal of Orthopaedic Rheumatology demonstrated that doing yoga daily can help relieve back pain. So, if you are searching for strategies to relieve back discomfort, practising the half butterfly pose can be helpful. This pose while targeting the hips, also offers a gentle stretch to the lower back. This can help relieve tension, improve spinal mobility, and reduce back pain.

3. Improves digestion

Ardha titali asana promotes digestion and relieves constipation by providing mild pressure to the abdomen area. "It stimulates the digestive organs and encourages regular bowel movements," explains the expert.

4. Keeps stress at bay

Regular yoga improves focus, reduces stress and anxiety, and improves overall mental health, found a study published in the International Journal of Yoga. The half butterfly pose has a relaxing impact on the mind. It can reduce stress, giving a sensation of calm and relaxation.

5. Alleviates period cramps

If you are looking for an easy and effective way to get rid of menstrual cramps, incorporating the half butterfly pose to your fitness routine can be beneficial. “Ardha titali asana can enhance blood circulation in the pelvic region, which is beneficial for reproductive health in women. It can also help alleviate menstrual cramps,” says the expert.

Ardha titali asana may help to get relief from period pain. Image courtesy: Freepik

How to do half butterfly pose?

Here is how to do ardha titali asana properly -

• Sit on the floor or mat with your legs extended in front of you.
• Bend your right knee and place the sole of your right foot against your left inner thigh.
• Keep your left leg straight and extended.
• Place your hands on the floor beside your hips for support.
• Inhale deeply, lengthening your spine.
• As you exhale, slowly bend forward from your hips, reaching towards your extended left foot.
• Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
• Inhale as you slowly come back up to sitting.
• Repeat on the other side.

Breathing pattern to perform ardha titali asana:

• In this pose, focus on deep, slow breaths -
• Inhale deeply as you lengthen your spine before folding forward.
• Exhale as you fold forward.
• While holding the pose, maintain steady, deep breaths. Inhale for 4-5 counts, exhale for 4-5 counts.
• Inhale as you come back up to the starting position.

What are the side effects of half butterfly pose?

This pose is generally safe, but some people should avoid it:

• People with knee injuries should practice with caution or avoid this pose.
• Those with sciatica should consult a yoga instructor or healthcare provider before attempting this pose.
• If you have any lower back issues, keep your spine straight and avoid rounding your back.
• Don't force the stretch beyond your comfort level to avoid strain or injury.
• Pregnant women in their second or third trimester should avoid deep forward bends.

Always listen to your body and adjust the pose as needed.

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