Guest guest Posted March 2, 2005 Report Share Posted March 2, 2005 Dear Nanda and Others interested, Om Namah Shivayah! From, "Asana, Mudra, Pranyama, and Bandha" by Swami Satyananda Saraswati, Founder of Bihar School of Yoga Ardha Titali Asana This is an excellent preparatory practice for loosening up the knee and hip joints for meditative poses. Those people who cannot sit comfortably in cross-legged positions, should practice ardha titali asana daily, both morning and evening. Steps: Sit with legs outstretched Place the palms of the hands on the floor to the sides and just behind the buttocks The back, neck, and head should be straight Straighten the elbows Lean back slightly, taking the support of the arms Close the eyes and relax the whole body in this position. This is the base position (prarambak sthiti) Now, Bend the right leg and place the right foot as far up on the left thigh as possible Place the right hand on top of the bent knee Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up toward the chest. Breathing out, gently push the knee down and try to touch the knee to the floor. Th trunk should not move Do not force this movement in any way. The leg muscles should be passive, the movement being achieved by the exertion of the right arm. Slowly practice 10 up and down movements Awareness: On the breath, mental counting, movement of hip joint and relaxation of inner thigh muscles. Jai Maa! Jai Swamiji! srinivasan Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 2, 2005 Report Share Posted March 2, 2005 , "ammasmkd" <r_srinivasan@e...> wrote: > Steps: > > Sit with legs outstretched > Place the palms of the hands on the floor to the sides and just > behind the buttocks > The back, neck, and head should be straight > Straighten the elbows > Lean back slightly, taking the support of the arms > Close the eyes and relax the whole body in this position. > > This is the base position (prarambak sthiti) > > Now, > Bend the right leg and place the right foot as far up on the left > thigh as possible At this point, is the right leg against the inside side of the left thigh, with the knee pointing out to the right, or is the foot resting on the upward-facing front of the left thigh with the knee pointing upwards? > Place the right hand on top of the bent knee > Hold the toes of the right foot with the left hand. > While breathing in, gently move the right knee up toward the chest. > Breathing out, gently push the knee down and try to touch the knee to > the floor. > Th trunk should not move > Do not force this movement in any way. > The leg muscles should be passive, the movement being achieved by the > exertion of the right arm. > Slowly practice 10 up and down movements > > Awareness: > On the breath, mental counting, movement of hip joint and relaxation > of inner thigh muscles. > > > Jai Maa! Jai Swamiji! > srinivasan Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 2, 2005 Report Share Posted March 2, 2005 Never mind! Here's a diagram that cleared up my confusion: http://www.yoga.com/yyh1b09.htm I also found some variations: http://yogaram.com/hatha/manual/techniques/butterfly.htm , "Srinivasan/ammasmkd" <r_srinivasan@e...> wrote: > [ description of the half butterfly ] > Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.