Titli Asana (Butterfly Pose): Steps and Modifications

Titli Asana, commonly called Butterfly Pose, is a seated practice with the soles of the feet together and the knees opening outward. Some classes use the name for gentle knee movements, while others use it for a quiet held position similar to Baddha Konasana.

The movement should come from the hips without pressing the knees toward the floor. The size and speed of the movement are optional.

Titli Asana and Baddha Konasana

In a static version, the practitioner sits upright and allows the knees to rest outward. In a dynamic Titli Asana version, the knees move gently up and down like butterfly wings. Both versions should remain comfortable and controlled.

Gentle Titli Asana Steps

1. Sit on a folded blanket with the legs extended.
2. Bend the knees and bring the soles of the feet together at a comfortable distance from the pelvis.
3. Hold the ankles or shins rather than pulling strongly on the feet.
4. Lengthen the spine and let the shoulders relax.
5. Allow the knees to move a small distance upward and downward without using the hands to push.
6. Continue for several easy movements with natural breathing.
7. Stop the movement, bring the knees together with the hands if needed and extend the legs slowly.

Supported Butterfly Pose

• Sit higher on one or more folded blankets.
• Place blocks, cushions or folded blankets under the outer thighs.
• Move the feet farther away from the pelvis to reduce knee and hip demand.
• Sit with the back against a wall or chair.
• Use the static version instead of repeated movement.
• Practise one leg at a time when the two-leg position is uncomfortable.

Breathing and Posture

• Keep the breath quiet and continuous.
• Let the pelvis rest evenly rather than rolling far back onto the tailbone.
• Keep the chest easy; do not force the spine rigidly upright.
• Use a small range of movement and avoid bouncing.
• Keep the feet relaxed rather than pulling them apart forcefully.

Knee and Hip Safety

The knees are not designed to be pushed downward in order to create hip flexibility. If the inner knees or groins feel strained, support the thighs, move the feet forward or stop the pose.

• Do not press the knees with the hands or another person’s body weight.
• Avoid rapid flapping when the hips or knees feel tight.
• Use support after a history of knee or hip irritation.
• Keep the movement symmetrical only if both sides are comfortable.

Common Mistakes

• Pulling the heels too close to the pelvis.
• Rounding the back to make the knees appear lower.
• Bouncing the knees quickly.
• Pressing the thighs down with the elbows.
• Continuing through knee pain or groin pulling.

Possible Practice Benefits

Titli Asana may support awareness of seated posture, gentle hip movement and relaxed breathing. A supported version can also be used as preparation for other seated poses.

The pose should not be promoted as a treatment for fertility, pregnancy complications, urinary problems, menstrual conditions, sciatica or back pain.

Precautions and When to Modify

• Use support or avoid the movement with current knee, groin, hip or lower-back pain.
• People recovering from joint surgery or injury need personalised guidance.
• Pregnant practitioners should follow pregnancy-specific professional guidance and choose a comfortable, supported range.
• Stop if there is sharp pain, catching, numbness or tingling.

Frequently Asked Questions

Should the knees touch the floor?

No. The knees can remain well above the floor and may be supported by props.

How fast should the butterfly movement be?

Use a slow, controlled rhythm. Speed is not a goal.

Can I lean forward?

A small forward movement may be added only if the spine, hips and knees remain comfortable. It is optional.

Related SarvYoga Guides

• Sukhasana
• Janushirasana
• Garbhasana
• Yoga for Beginners

Safety Reference

The National Center for Complementary and Integrative Health advises practising yoga properly with qualified guidance and notes that some people may need individual instruction or modifications. See Yoga: Effectiveness and Safety.