Purna Titali Asana, or Full Butterfly Pose, is a seated hip-opening posture that resembles a butterfly’s wings in motion. The name comes from Sanskrit where “purna” means full or complete, “titali” means butterfly, and “asana” means pose.
To practice this asana, begin seated with the spine tall. Bring the soles of the feet together, drawing the heels as close to the groin as comfortable. Allow the knees to fall outward toward the floor. Grasp the feet or ankles with the hands. The dynamic version involves gently bouncing the knees up and down like butterfly wings, while the static version maintains a steady position with knees reaching toward the floor.
This accessible posture offers numerous benefits: it opens the hips and groin; stretches the inner thighs, knees, and ankles; improves flexibility in the hip joints; stimulates the abdominal organs, ovaries, and prostate gland; improves circulation to the lower body; relieves menstrual discomfort and symptoms of menopause; and is therapeutic for mild depression and anxiety.
Beginners with tight hips may sit on a folded blanket to elevate the hips and reduce strain on the knees. Blocks can also be placed under the outer thighs for support. Those with knee injuries should practice with caution, avoiding the bouncing variation.
Purna Titali Asana serves as excellent preparation for seated meditation postures by opening the hips and creating a stable base. The butterfly metaphor reminds practitioners of transformation—just as a butterfly emerges from its chrysalis, regular practice helps release physical and energetic restrictions.
