Ardha Titali Asana question

Yoga Discussion General Yoga
#1

Hello,

I am practicing yoga via a very nice book. While doing the the Ardha Titali Asana (half butterfly) pose, I would like to make sure that I'm doing it correctly.

The image in my book:

It shows the sole of the foot as facing outwards and the ankle resting on the thigh. I find it impossible to do this way, and can only do it with the sole facing upwards and the top of the foot resting on the thigh, as in the image below:

So, just wondering which way is correct for this asana. Thanks for the help!

Dustin

#2

Namaste Dustin,

In this case I would say that the way in which your body feels comfortable would be the appropriate way for you. Part of yoga is that we need to learn to listen to our bodies and respect its limitations, even if a book or teacher says otherwise. My own philosophy is that you always flow with your body, when we try to do things outside the range of our bodies, that is when injury occurs.

#3

[QUOTE=Pandara;24234]Namaste Dustin,

In this case I would say that the way in which your body feels comfortable would be the appropriate way for you. Part of yoga is that we need to learn to listen to our bodies and respect its limitations, even if a book or teacher says otherwise. My own philosophy is that you always flow with your body, when we try to do things outside the range of our bodies, that is when injury occurs.[/QUOTE]

I agree, and I did have some slight knee pain for a day or so. But that was because I was sitting in full lotus for maybe 2-3 minutes (which wasn’t included in my first lesson) !

Thought maybe the picture in the book was wasn’t detailed as it should be, and that perhaps there was a ‘particular way’ to position yourself for that asana. Either way, I do surely want to pace myself and flow with my body, as you say. I just wanted to eventually work my way to position myself correctly for that asana. That’s what I was really asking.

Thanks for the help.

#4

From what I’ve seen in the forums and in books elsewhere – oh, and knee injuries on my sister’s soccer team-- one of the ‘warning signs’ to listen to in your body is difficulty in your knee. Your knee is made to bend by swinging your lower leg forward and back in line with your thigh. Left to right movement in the knee is not desirable, and your knee should tell you if you’re doing that. This is pertinent to poses like this because that left-to-tight movement can mimic and impostor the hip rotation that you’re hoping for here.

#5

[QUOTE=Techne;24261]From what I’ve seen in the forums and in books elsewhere – oh, and knee injuries on my sister’s soccer team-- one of the ‘warning signs’ to listen to in your body is difficulty in your knee. Your knee is made to bend by swinging your lower leg forward and back in line with your thigh. Left to right movement in the knee is not desirable, and your knee should tell you if you’re doing that. This is pertinent to poses like this because that left-to-tight movement can mimic and impostor the hip rotation that you’re hoping for here.[/QUOTE]

Ahh, yes. That’s what I am beginning to understand now. I should have been bending in the hips and not in the knees. It’s not terribly bad, but enough to be aware not to do it anymore.

Thanks so much for all of your help!

#6

Good morning Yuj,

I’m not familiar with the asana you mention under the name you mention it.
However Ardha Baddha Padmasana is similar. In that pose the extended leg has the quadriceps contracted. the toes and knee cap facing the ceiling.

If the knee of the bent leg does not touch the ground (or has pain) then a block or other prop should be placed under it.

In terms of safety in asana, students who sit in padmasana (full lotus) but do not have the appropriate opening in the hip complex, are very likely to over stretch, strain, or damage the ligaments in the knees.

gordon