Poorna Titali Asana (Full Butterfly)
Sit down with your legs stretched out to either side. Bend your knees and pull your feet in until the soles of your feet are facing each other and touching. Relax your inner thighs. Hold your toes with both hands and use your elbows to gently push down on your knees to increase the stretch. Do not strain. Release and do it again. Repeat as many times as needed, then straighten your legs and relax. If your legs feel cramped after, gently shake them while sitting until they are loose again.
In addition to increasing your energy level, this pose also relieves tension in the inner thigh and the legs are left feeling refreshed. It also stretches and tones many of the tendons used during childbirth.
The starting point for all movement is posture, which is why stability and comfort are very important in Yoga and in day-to-day life. Physically, an unhealthy posture can cause your muscles to work harder than your bones are equipped to withstand and can lead to chronic health problems. Poor posture can also cause blockages of bile, air and electricity, which can lead to chronic internal problems.
Psychologically or emotionally, a person is also affected by their posture. A deflated posture with sagging shoulders and drooping head is not only a sign of a deflated sense of self but can also perpetuate those feelings. On the other hand, a head held high with the chest pushed forward can be a sign of an inflated ego.
A healthy posture can be the ox that pulls the emotional cart of wellness. Be aware of your feet, shoulders, spine and chin. In general, your feet should face forward and remain shoulder width apart. Your shoulders should be relaxed from the ears down, your spine should be straight like an arrow, and your chin should not be jutting forward. A chin that is pushed forward is a sign that you over-analyze.