Page 7 - Practical 16
P. 7
Practical Manual
Practice 9: Full butterfly
Method
• Sit with the legs outstretched.
• Bend the knees and bring the soles of the feet together.
• Keeping the heels as close to the body as possible.
• Clasp the feet with both hands and fully relax the inner thigh muscle, this is Note
the starting position.
• Gently bounce the knees up and down using the elbows as levers to press the
legs down.
• Try to touch the knees to the ground on the downward stroke.
• Practice 30 to 40 up and down movements. One should not use any force or
jerk.
• Breathing – Normal breathing throughout the practice.
• Awareness – Mental counting, movements, stretching of inner thighs, sensation
of hip joints.
• Contraindication – People with sciatica and acute condition of back pain
should avoid this asana.
• Benefits – It prepares legs for meditative asanas and other advance asanas.
Tension of inner thighs muscles is relieved by practice of this asana. It also
relieves stiffness of prolonged sitting and tiredness from long hours standing
and walking.
Fig. 16.7: Full butterfly
Physical Education and Yog
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