BADDHA KONASANA or TITLIASANA or BUTTERFLY POSE is a wonderful grounding posture that leads to the creation of serene place for delving into a meditation state that involves deep, relaxed breathes coordinated with the legs movements.
STEPS
Sit in the base position.
Bend the knees and bring the soles of the feet together, keeping the level as close to the perineum as possible.
Fully relax the inner thigh muscles.
Clasp the feet with both hands and gently move the knees up and then down towards the floor
FO NOT USE ANY FORCE.
Practice upto 30-40 movements.
VARIATION
Keep the souls of feet together and place the hands on the knees.
Using the hands, gently push the knees down towards the floor, allowing them to spring up again.Do not force the movement.
Repeat 30-40 times.
Straighten the legs and relax.
Breathing- Normal

CAUTIONS
Those with sciatica and sacral conditions should not attempt.
BENEFITS
Both the variations prepare the legs for mastery of padamasna and other meditative Asnas. The inner thigh muscles hold a lot of tension which is relieved by these Asnas.
This Asna also removes tiredness due to long hours of standing and walking.
Dr. M K VIRMANI
NATUROPATH & YOGA THERAPIST
Chairman Chandigarh Yoga Association
( Affiliated to Yoga Federation Of India)
Mobile 9815992473