Half butterfly pose: Benefits and steps | XpertsReviews.com

After a long stressful day, if you want to relax and soothe your body and mind, a gentle yoga pose like the half butterfly pose can be a great idea. Also known as ardha titali asana, this is a targeted stretch of the inner thigh and hip, which helps release tension and improve mobility. Although it may seem simple, this pose is an effective way to increase overall mobility and reduce tension. Practicing this pose regularly 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 poses.

What is the half butterfly pose?

Ardha titali 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, “titali” means butterfly, and “asana” refers to the pose. “The pose resembles the wings of a butterfly when performed bilaterally, hence the name half butterfly. This pose 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 ardha titali asana:

1. Flexibility of the hips and inner thighs

Regular yoga practice can improve the body’s flexibility and balance, according to a study published in the International Journal of YogaThe main objective of the ardha titali asana is to open the hips and stretch the inner thighs. Regular practice can significantly improve flexibility in these areas, reducing stiffness and discomfort.

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2. Reduces lower back pain

A study published in the Journal of Orthopaedic Rheumatology Daily yoga practice has been shown to help relieve back pain. So, if you’re looking for strategies to relieve back pain, practicing the half butterfly pose may be helpful. This pose, while targeting the hips, also provides a gentle stretch to the lower back. This can help relieve tension, improve spinal mobility, and reduce back pain.

3. Improves digestion

The Ardha titali asana promotes digestion and relieves constipation by exerting gentle pressure on the abdominal region. “It stimulates the digestive organs and promotes regular intestinal transit,” explains the expert.

4. Keeps stress at bay

According to a study published in The Guardian newspaper, regular yoga practice improves concentration, reduces stress and anxiety, and improves overall mental health. International Journal of YogaThe half butterfly pose has a relaxing effect on the mind. It can reduce stress, providing a feeling of calm and relaxation.

5. Relieves menstrual cramps

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

How to do the half butterfly pose?

Here is how to do the ardha titali asana correctly –

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

Breathing pattern for performing ardha titali asana:

• In this pose, focus on taking deep, slow breaths –
• Take a deep breath, lengthening your spine before leaning forward.
• Exhale as you lean forward.
• While holding the posture, breathe deeply and regularly. Inhale for a count of 4 to 5, then exhale for a count of 4 to 5.
• Inhale as you return to the starting position.

What are the side effects of the half butterfly pose?

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

• People with knee injuries should practice this pose with caution or avoid it.
• People with sciatica should consult a yoga teacher or healthcare professional before attempting this pose.
• If you have lower back problems, keep your spine straight and avoid rounding your back.
• Do not force the stretch beyond your comfort level to avoid strain or injury.
• Pregnant women in their second or third trimester should avoid leaning forward deeply.

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