Asana of the Month: Titali Asana

Titali Asana - Butterfly pose

Sanskrit: Titali - butterfly, asana – pose

Titali Asana is also known as Baddhakonasana. This derives from Sanskrit: 'Baddha' means 'bound' and 'Kona' means 'angle'. This pose is also referred to as Cobbler's Pose. It is a hip opener and especially beneficial during pregnancy. It prepares the body for childbirth. In addition, the uterus is stimulated, which increases fertility. You can find more information here: Yoga in pregnancy, Yoga and Ayurveda for fertility

  • Level: Beginner
  • Duration: 30 seconds - 5 minutes
  • Repetition: none
  • Stretches: inner thigh muscles
  • Strengthens: pelvic floor, gluteal muscles, inner thigh muscles
  • Chakra: Mooladhara Chakra (Root Chakra)


Makes the hips flexible and opens them

Preparation for Padmasana (lotus position)

Relaxation of the inner thigh muscles (often tensed)

Helps with fatigue due to prolonged standing and walking

Helps with menstrual cramps

Relieves stress

Strengthens bladder and kidneys

Stimulates the uterus

Prevents sciatica



♦ Sciatica

♦ Problems in the coccyx or sacrum

♦ Uterine prolapse

♦ First eight weeks after birth

♦ Knee injuries


Instructions for Titali Asana

  1. Sit with your legs stretched out. Feet are close to each other. Keep breathing calmly and deeply throughout the exercise.
  2. Bend your knees and bring your soles together. The heels should be as close as possible to the perineum. Relax the inner thigh muscles.
  3. Grasp the feet with both hands. Move the knees carefully up and down, without force. You can perform up to 30 "butterfly blows" or practice for as long as it feels good. The back remains straight.


The science behind Titali Asana

Titali Asana is the dynamic variant of Baddhakonasana. The latter stretches the thigh due to the static position. Titali Asana opens the hips because of the up and down movement. Further, the energy flow in the pelvis and lower abdomen is stimulated.

In India, you can see this pose on a daily basis. Not only the cobbler (oh yes, they are still cobblers in India), but also other craftsmen, traders or even housewives are sitting in Baddhakonasana when they do their day's work.

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

Titaliasana3 - Asana of the Month: Titali Asana
Titaliasana2 - Asana of the Month: Titali Asana

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