Ardh Titali Asana is an Indian translation for Half Butterfly Pose. You can learn this asana as below:

Routine:

• Remain in the primary position.

• Bending the right knee put the right leg on the left thigh as far as possible.

• Allow the right heel to touch the waist.
• Put the right palm on the thigh.
• Grasp firmly the right toe with the left hand.
• Keep the spinal chord and the neck straight.

• Hold the left leg straight with the heel touching the floor.

• Inhaling deep, effortlessly press the knee floor ward.

• Now exhaling deep but slow, raise the knee up to the breast.

• Avoid forward bending.
• This is the first cycle of the practice.
• Repeat 20 times each with alternate legs.

• You may also perform this exercise with rhythmic breathing.

Consciousness:

• On the movement of hip joint.
• Mental counting.
• Relaxation of inner thigh muscles.

Benefits:

• Helps one to sit in the meditative pose comfortably.

Contraindications:

• 2nd or 3rd trimester of pregnancy.