To practice higher level of Yoga (like meditation), it is very necessary to sit in one pose for a long time. Examples of the Yoga postures in which meditation is necessary are Padmasana, Siddhasana, and Vrajasana (described later in this Chapter). Although this posture is not very difficult, yet if one is to practice meditation for a long time, this posture is very beneficial to provide flexibility to the leg muscles.
How to do Titli Asana
- Sit on a mat spread on the ground. Join together the soles of your feet. Try to move the heels as close to your body as possible. Interlock the fingers of your hands and place them under your toes. Then slowly press your knees with your elbows.
- While sitting with your soles joined, place your hands on your knees. Then press your knees downwards. Release the pressure and let your knees bounce back to the original position.
- Repeat the above for twenty or more times.
Benefits of Titli Asana and Butterfly Pose
This posture is very advantageous to prepare the legs and the feet for the postures involving meditation. This posture is also beneficial to those whose blood flow in the legs and feet is irregular. Those having arthritis must practice this posture.
In this posture, meditate on the knees and forelegs.
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