Butterfly Pose
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Titli Asana (Butterfly Pose): Basics, Steps, Benefits & More

The butterfly pose is a wonderful seated posture, almost like as Ashtanga Yoga version of Badhakonasana or Bound Angle Pose. And sometimes called Throne or Cobblers pose as it resembles the sitting position of a cobbler during work. It is known as the butterfly pose because of the movement of the legs while performing this pose, as a butterfly is seen flapping its wings.

Titli Asana Basics

Sanskrit PronunciationTitli Asana
MeaningTitli = Butterfly
asana = Pose
Pose TypeSeated yoga pose
Pose LevelBeginner level
Style of yogaHatha Yoga
Other NamesBound-Angle Pose or Cobbler Pose
StretchesInner thighs, groins, hip region, and knees.
Strengthening Core, Pelvic floor, Psocas muscles, Spine, Shoulders
Duration30 second to 3 minutes


The word butterfly translates as ‘Titli’ (bird) and the word pose as asana or posture. The Sanskrit name Badhakonasana because of the way it is carried out – As tied or bound in a particular angle. This is described in the 15th century Hatha Yoga Pradipika. and helps in Physical and mental relaxation and reduced stress.

The butterfly stretch is a big stretch and seated hip opener that requires a combination of stability, flexibility, and effort. During Titliasana, make sure to maintain a focus on your breathing. This asana is often performed to prepare with other sitting posturesPadmasana, Swastikasana, and Meditative poses. The person who consistently practices this asana becomes both young as well as attractive. This pose has numerous health benefits, the benefits of the butterfly pose especially after workouts, perfect for all levels, including kids yoga, pregnancy yoga, and beginners level yoga.

Practice Guide for Butterfly Pose

This guide provides practitioners with a systematic breakdown of the pose, offering clear instructions on body positioning, alignment, and breathing techniques.

Preparatory Poses

Steps To Do Yoga Butterfly Pose (Titli Asana)

  • Start by sitting on the floor with your legs extended straight out in front of you (Staff Pose or Dandasana).
  • Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Your heels should be as close to your pelvis as is comfortable.
  • Hold your feet or ankles with your hands. You can interlace your fingers around your toes if it’s comfortable for you.
  • Sit up tall, lengthening your spine. Imagine a string pulling the crown of your head upward.
  • Engage your abdominal muscles slightly to support your spine.
  • Allow your knees to relax towards the ground, feeling a gentle stretch in your inner thighs and groins. Don’t force the knees down; let gravity and the natural flexibility of your hips guide the movement.
  • If you’re comfortable, you can gently flap your knees up and down, resembling the movement of butterfly wings. This can help to further open up the hips and groins.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
  • To release the pose, gently straighten your legs out in front of you.
  • Shake out your legs to release any tension.


  • If your knees are very high off the ground and you’re feeling a lot of strain, sit up on a folded blanket or cushion to elevate your hips slightly.
  • Avoid rounding your back; instead, focus on maintaining a long spine throughout the pose.
  • If you feel discomfort in your knees, ease off and adjust the position of your feet further away from your body.
  • Remember to breathe deeply and relax into the pose, allowing your body to open up gradually.

Benefits of Butterfly Pose (Titli Asana)

  • Butterfly pose can help stretch the lower back muscles to relieve lower back pain.
  • This pose not only increases fertility levels but also ensures a smoother delivery if practiced till late pregnancy.
  • If you feel any discomfort or irregularity with the menstruation, it will help in curing menstruation problems and increases fertility levels.
  • The health benefit of yoga butterfly pose is good stress on the connective tissues of the groin.
  • It also improves blood circulation, detoxifies the body, strengthens the muscles, enhances the release of happy hormones, and helps in a smooth, safe, and healthy life.
  • Daily practices of Titli asana also helps to stimulate the abdominal organs, prostate glands, endocrine glands, bladder, and kidneys.
  • This asana enhances the function of the reproductive system in man and women both.
  • It improves flexibility in the groin, shoulder, knees, thighs, and hip regions.
  • Butterfly pose also curing for asthma, high blood pressure, infertility. regular practice of this asana stimulates the reproductive and digestive organs.
  • A big help is that calms the mind and relieves headaches.


  • Sciatica patients must avoid this pose because it can be aggravating.
  • Use either a blanket under the outer thighs for support or sit on a cushion to raise the hips, if you suffer from any kind of knee and groin injury.
  • Avoid practice this asana if you are menstruating.


Yoga is a physical exercise that originated in ancient India and also teaches us how to achieve a healthy life, good and peaceful health by using Pranayama, Yoga, and Meditation. And also we can achieve good health by following various asanas like Surya Namaskar, Dhanurasana, Garudasana, and many other asanas. In this way, the Butterfly pose known as Titliasana offers a wide range of benefits. The butterfly stretch can be used by swimmers, players, and athletes to improve flexibility and all levels to do every day.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional