________________
POORNA TITALI ASANA
BS
Stage 1
Stage 2
Practice 11: Poorna Titali Asana (full butterfly)
Sit in the base position. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible.
Fully relax the inner thigh muscles. Stage I: Clasp the feet with both hands.
Gently bounce the knees up and down, using the elbows as levers to press the legs down. Try to touch the knees to the ground on the downward stroke. Do not use any force.
Practise 30 to 50 up and down movements. Stage 2: Keep the soles of the feet together.
Place the hands on the knees. Using the palms, gently push the knees down towards the floor, allowing them to spring up again.
35
