Half Butterfly Pose

Half Butterfly Pose

The Half Butterfly Pose is a beginner-level yoga pose that helps to strengthen your legs, pelvic muscles and abdominals.

The Half-Butterfly Pose is also a treatment for the back, easing stiffness and tension in the spinal column resulting from hunching over a desk all day. 

This Half Butterfly posture aims to relax and let gravity take care of the rest, especially the muscles along the rear line of your leg. Relax the back of our legs and let go of any tension or grasp. 

This pose is also called Ardha Titali Asana, or Butterfly.

The name Butterfly is because of the shape of this pose in your body as if you are butterfly gently sitting on the floor, with outstretched legs and arms extending to both sides of your body.

  • Level of Difficulty: Beginner
  • Objective: To strengthen the back of your legs, body and abdominals. 
  • Key Areas: Legs and arms
  • Typical Poses: Half Butterfly, Half Halasana, Half Plank
  • Duration: 30 seconds to 2 minutes

The half butterfly is a simple yoga pose that targets the abdomen and legs. The main focus areas are on the legs, soles of the feet (calve), calves, knees and thighs.


The following are health benefits that you can gain in practising Half Butterfly Pose (Ardha Titali Asana):

What is butterfly pose good for?

Stretches the lower back without the need for hamstring flexibility. 

Since the legs are straightened, even if the hamstrings are incredibly tight, it is possible to apply gentle pressure to the lower back. 

Relieves compression in the lower spine

This pose encourages stretching of the spinal muscles by pressing against the legs, which helps ease compression in your lower back. 

Loosens hip joints and promotes spinal flexibility 

Half Butterfly Pose with its resting position over the toes compresses and loosens up hip joints and promotes spinal flexibility.

In addition, you receive a gentle stretch in the lower back, hips (hip flexors), thighs, and ankles by straightening the legs. 

It helps digestion by stimulating the liver and kidneys 

It has a calming effect on the body and encourages digestion by stimulating the liver and kidneys.

So, now that you know the benefits of this pose, let us learn how to perform Half Butterfly Pose. 

How to do it:

Place the right foot on top of the left thigh as close to the hip while sitting straight with your back and legs. 

  • The foot’s sole is facing up. If this leg position is too challenging, you can put the foot on the floor near the torso along the inner thigh. 
  • With the left hand, grasp the toes of the right foot. 
  • With the right hand, move the knee up and down ten times with little pressure. 
  • Rep the exercise with the left leg, then return to the starting position.


  • This pose is excellent for gently massaging the lower back and promoting spinal flexibility. 
  • You can hug yourself while in this posture to enhance the stretch.
  • Keep your torso still and relaxed; keep your neck in a comfortable position with no tension. 
  • Remember to breathe deep and slow while performing this asana 
  • If you can’t reach the toes, do not force it or bring your foot closer to your body (this will cause discomfort). -To further this stretch, bring the sole of your foot to your outer thigh or your hip.
  • You can also interlace the fingers behind the knee or grab onto a strap.
  • This pose can be held for as little as 10 seconds up to 2 minutes, depending on how much time you have and how long you want to stretch out different body parts and muscles. 
  • You can repeat this pose multiple times if you hold the pose for less than 1 minute.


  • If you have had a recent illness or an injury, consult a health care practitioner before performing Half Butterfly Pose. 
  • As with all yoga poses, you must be aware of your body’s limitations and limitations. 
  • Avoid this pose if you are doing intense cardio or strength training, as it can worsen your muscle soreness.
  • Do not perform this pose if you have knee injuries. 
  • The ankle that you place on top of the thigh should be over the ankle bone, not on the outer side of the foot.


Who should not do butterfly pose?

Let’s look at some variations of this asana.

  • To see the effects of the position and a more extended hold, lie down in corpse pose/savasana.
  • Allow yourself to bring your chest up to the sky by leaning back on your hands straight in your legs; you can even try to tilt your head back for a lovely throat stretch. 

You can also try pointing your toes forward and then up to the sky with your legs straight, and repeat as desired.

What poses to do before and after the Butterfly pose?

  • You might want to rest before doing this pose, so spread out on your back or your side. You might also want to put a pillow under your knees or lie down in the meantime.
  • This is an active asana, so you should do it following an active abdominal sequence (such as in a simple plank) and your hamstring sequences.
  • You should always work on your hamstring flexibility before doing this pose.

After this pose, you may move on to the whole middle splits.

Best time to do the pose

The best time to perform this pose is after a sequence of back bending poses (such as Downward Facing Dog, Plank and Bow). It will help you get more out of this pose.


Can we do butterfly pose daily?

So, there you have it, the Half Butterfly Pose. 

This pose is a simple pose that can stretch your back and calm your mind. 

It can even relieve stress, pain, and itchiness caused by tightness in the hips, lower back, or upper back. 

Although there are many variations of this pose, the position that you want to focus on is where you are using your body weight to stretch out the backs of your legs and open up the hip flexors. It is unnecessary to do this asana every day or stretch out every body part. 

You should take your time and focus on specific areas that need more attention than others. 

It is best to practice what you know and to stick with the poses that work for you. The benefits are still the same even if you pose incorrectly or lightly; just don’t hurt yourself in the process.

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