This asana is also called half butterfly pose in English. This asana helps in stretching, strengthening and lengthening the body. This helps open up the hips and hamstrings, and thoroughly stretches the inner thighs, groin and knees. Also, the spinal cord becomes longer and its flexibility increases. This asana makes the body flexible.
According to the Ministry of AYUSH, Ardha Titli Asana (Half Butterfly Pose) is an important micro exercise. In this, one foot is placed on the thigh and the knee is moved up and down. This provides relaxation, loosens the tight muscles of the body and strengthens the leg muscles.
This is a great exercise to do before meditation. Doing this daily improves sitting posture and also provides relief from chronic pain. This asana is especially beneficial for those people who have difficulty sitting cross-legged. Doing Half Butterfly Asana every morning and evening not only gives relief to the back, but also increases flexibility in the body and helps in meditation.
It is very easy to do this asana. To do this, first of all sit on the ground with your back and both legs straight. Now bend the right leg and place it on the thigh of the left leg. Hold the right knee with the right hand, slowly lift the knee up and down 10 times. Change legs and do the same exercise with the left leg. Do this asana as per your capacity. Don't stress too much. By doing it daily, the muscles of the body will open and it will become comfortable to do the asana.
Avoid this exercise if you have serious injury or pain in ankle, knee or hip.
