Titli Asana ( Butterfly Posture )

1. Be seated comfortably.

2. bend your legs by knees and join the heels and soles. Bring them nearest to the perineum region.

3. Hold the toes firmly by finger locked palms and move the knees up and down quickly just like the wings of a butterfly.

4. Keep back straight, face forward and gaze fixed on any point in front at the eye level. Finally lean forward to maximum with exhalation, so as to touch forehead with big toes or floor.

5. After performing for a few minutes unfold the legs, straighten them, shake well and relax.

Benefits of Titli Asana (Butterfly Posture) – Enhances flexibility of hip joints, ensures good blood supply to legs, and relieves sciatica pain, crams, and numbness of legs.