Best Yoga Asana for Meditation

Kundalini Yoga Asana for Meditation

Hatha Yoga Asana for Everyday Practice

Yoga Butterfly Asana (pose), just like Hatha Yoga Back Stretching Pose, is recommended by kundalini yoga as an exercise that should be an integral part of your daily yoga practice.  As this pose is part of both hatha yoga and kundalini yoga, it is part of both e-books, Free Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini Yoga Poses E-Book.

Butterfly Pose, or Pooran Titali Asana, is how I always start my yoga practice.  I remember doing this pose way back in high school during tennis warm-ups.  I liked it back then and I still like it now. 

This asana not only works to raise the frequency of your sexual energy, so that it can be used to enrich the higher centers, but it also promotes flexibility in the all important groin region and hips.  Us marathon meditators, understand well the importance of flexibility in these regions, as that helps us sit for long periods of time.  In fact, if there was one asana I was asked to recommend to help yogis sit in meditation, it would be Pooran Titali Asana.

Below you will find some illustrations of this simple yoga asana.  I have shown two variations for the hand position and there are also two variations of how this stretch can be done, which I discuss in the practice section below.

Butterfly Yoga Asana for Meditation

Picture of Pooran Titali Asana 1


Picture of Yoga Butterfly Asana 2



Yoga Butterfly Asana for Meditation:

a. Step-by-Step Instructions for Butterfly Asana:

  • Sit up straight and bring the soles of your feet together in front of you.
  • Wrap your fingers around your toes (illustration #1) and gently pull your heels in towards your groin.
  • Keeping your back straight, lean forward from the waist as far as comfortable.
  • You should feel a good stretch in your groin region.
  • Use your elbows as levers to push down on your calves or inner thighs.
  • You may do this stretch with the Breath of Fire or with Long Deep Breathing. 

b. Duration for Butterfly Asana:

  • 1 – 5 minutes.

c. Benefits of Butterfly Asana:

  • Excellent yoga asana to improve the flexibility in the groin and hips region.  Both important regions for helping to sit in meditation.
  • This asana transmutes sexual energy into higher frequencies, allowing it to be used to nourish and heal the higher chakra points. For more information on chakras you can read Kundalini Seven Chakra System Overview).

d. Practice Tips for Butterfly Asana:

  • A hand position variation you can use for this asana is shown in illustration #2.  Here I wrap my hands around my ankles instead.  This technique can sometimes provide a more intense stretch.  Also, notice in illustration #2, how I am using my elbows to accentuate the stretch by pressing down on my inner thighs.
  • Another variation to how this asana can be practiced, is by bouncing your knees gently (like a butterfly flapping it’s wings), instead of holding the stretch steadily.  In this variation, make sure you don’t force the legs too much.  To assist in this variation you can also hold your knees and press down gently on the downward stroke.  This technique, helps open up the hips more.
  • As the end of this asana, you can inhale deeply, hold your breath and apply root lock (or mula bandha) to help redirect the energy back into the spinal cord.  Root lock is described in the following article:  Raja Yoga Set for Awakening Kundalini Shakti.

Online Kundalini Yoga Kriyas Using Butterfly Asana:

Yoga for Meditation Set – Silent Mind Meditation Program

Article Series - Free Online Illustrated Kundalini Yoga Poses & Exercises

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  6. Kundalini Yoga Chair Pose for Sexual Health
  7. Root Chakra Cleansing via Kundalini Yoga Crow Pose
  8. Terrific Yoga Cobra Pose for Healthy Back & More
  9. Kundalini Yoga Frog Pose for Eternally Toned Legs
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  16. Yoga Plank Pose for Arms & Upper Body Strength
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  19. Tantra Yoga Practice | Tantric Yoga Technique for Sexual Mastery
  20. Simple Yoga for Upper Body Training
  21. Tough Power Yoga Pose - Not for Beginners
  22. Best Yoga Exercise to Get Firm Toned Abs
  23. Yoga Exercise to Tone Thighs and Buttocks
  24. Lower Back Exercise - Yoga Spinal Twists
  25. Yogic Technique to Power and Cleanse Your Aura
  26. Advanced Tantric Yoga Exercise Video | Triple Lock
  27. White Tantra Yoga Position for Sexual Potency
  28. Excellent Kundalini Yoga Shoulder Exercise
  29. Anger Management Quick Fix Yoga Technique
  30. Dynamic Yoga Situps for a Fast Ab Workout
  31. More Free Yoga Postures | Yoga Bridge Pose for Strengthening Back
  32. Pure Yoga Technique to Train Abs
  33. Powerful Yoga Ab Crunches to Get Toned Six Pack Abs
  34. Terrific Post Natal Yoga Exercise for Weight Loss and Toning
  35. Excellent Thigh Workout from Yoga
  36. More Easy Yoga Exercises - Simple Yoga Twists


What's Next:

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  5. Free Online Hatha Yoga Poses Galleries

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20 Responses to “Best Yoga Asana for Meditation”

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  1. 20
    How to take your asana, pranayama and meditation anywhere you go | OMTravelers Says:

    [...] Best Yoga Asana for Meditation [...]

  2. 19
    ramesh Says:

    i want to learn beginners yoga exercises. pl help me

    thanks and regards

  3. 18
    Anonymous Says:

    i really enjoyed this pose from the very first time i pracitice such an excellent pose for long meditation,all shold participate in it…namaste…joey

  4. 17
    Yoga Helps Meditation Video Says:

    [...] sitting more comfortably.  You will find full details of Butterfly Pose in the following article Best Yoga Asana for Meditation, and in this article you will find a video of the pose below.  In the video I also demonstrate how [...]

  5. 16
    yoga holidays Says:

    Great site you have here. Thanks for the tips. they are indeed very helpful in my yoga practice.

  6. 15
    Julie Says:

    This is great to remove stiffness with age. Once practiced and loosened the legs it is a lovely relaxing position.

  7. 14
    Senior Yoga | Great Simple Yoga Exercises Says:

    [...] 1. Kundalini Yoga Butterfly Pose: [...]

  8. 13
    balasubramaniam Says:

    hi i am a beginer of yoga n like to have improvement in yoga i hope this web site will be helpful to me..

  9. 12
    Candy Says:

    I love this pose and begin anything with it too.

  10. 11
    Dalsukh Says:

    IN breath of fire pranayam should we contract the abdomen or expand it?

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