After a long and stressful day, if you want to relax and calm your body and mind, a gentle yoga pose like the Half Butterfly Pose can be great to do. Also known as Ardha Titli Asana, this is a focused stretch for the inner thigh and hip, which helps to relieve tension and improve mobility. While it may seem simple, this asana is an effective way to increase overall mobility and reduce stress. Regular practice of this pose can 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 the half butterfly pose?
Ardha Titli Asana, also known as Half Butterfly Pose, is a seated yoga pose that aims to stretch the inner thighs, groin, and hips. In Sanskrit, “ardha” means half, “titli” means butterfly, and “asana” means pose. “This pose resembles the wings of a butterfly when done 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.
What are the benefits of the half butterfly pose?
Here are some benefits of the half butterfly pose:
1. Hip and inner thigh flexion
According to a study published in the International Journal of Yoga, regular practice of yoga can improve flexibility and balance in the body. The main purpose of the half butterfly pose is to open the hips and stretch the inner part of the thighs. Regular practice can significantly increase flexibility in these areas, reducing stiffness and discomfort.
Also read: Do the butterfly pose and get these 5 amazing benefits
2. Reduces lower back pain
A study published in the Journal of Orthopaedic Rheumatology showed that practicing yoga daily can help relieve back pain. So, if you are looking for a way to relieve back pain, practicing the Half Butterfly Pose can be helpful. This pose also provides a gentle stretch to the lower back while targeting the hips. It can help relieve stress, improve spinal mobility, and reduce back pain.
3. Improves digestion
The half butterfly pose promotes digestion and relieves constipation by applying gentle pressure on the abdominal area. “It stimulates the digestive organs and encourages regular bowel movements,” explains the expert.
4. Keeps stress away
A study published in the International Journal of Yoga found that regular yoga increases the ability to concentrate, reduces stress and anxiety, and improves overall mental health. The Half Butterfly Pose has a relaxing effect on the mind. It can reduce stress, giving a feeling of peace and relaxation.
5. Provides relief from menstrual pain
If you are looking for an easy and effective way to get rid of menstrual cramps, adding the Half Butterfly Pose to your fitness routine can be beneficial. Experts say, “The half butterfly pose can increase blood circulation in the pelvic region, which is beneficial for reproductive health in women. It can also help reduce menstrual cramps.”
How to do the half butterfly pose?
Here is how to do the half butterfly pose correctly –
- Sit on the floor or mat with your legs extended in front.
- Bend your right knee and place the sole of your right foot on the inner part of your left thigh.
- Keep your left leg straight and extended.
- Place your hands on the floor beside your hips for support.
- Take a deep breath as you lengthen your spine.
- As you exhale, slowly bend forward from your hips and reach toward your outstretched left leg.
- Stay in this pose for 30 seconds to 1 minute, breathing deeply and evenly.
- Breathe in and slowly come back to the sitting position.
- Repeat on the other side.
Breathing pattern to do Ardha Taittilasana:
- Focus on deep, slow breathing in this pose –
- Take a deep breath, lengthening your spine before bending forward.
- Exhale while bending forward.
- While in this pose, take steady and deep breaths. Inhale 4-5 times, exhale 4-5 times.
- Breathe in and return to the starting position.
What are the side effects of half butterfly pose?
This position is generally safe, but some people should avoid it:
- People with knee injuries should practice this asana with caution or avoid it.
- People suffering from sciatica should consult a yoga instructor or healthcare provider before doing this asana.
- If you have any lower back problems, keep your spine straight and avoid rounding the back.
- To avoid strain or injury, do not stretch beyond your comfort level.
- Pregnant women in their second or third trimester should avoid bending forward too much.
Always listen to your body and adjust the posture as needed
