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Titliasana - Butterfly Pose, Yoga for Women, Exercise for During Pregnancy - English

Dibley awesome sit down on the floor and

bring your feet together with your legs

spread apart from the hips hold your

feet together with your hands move your

knees up and down this motion is like

the flapping of the butterfly wings

support your knees with your hands and

raise them try to bring them together

bring your knees down place your palms

on your knees keeping your feet together

press down on your knees and try to bend

your legs downwards as much as you can

unbend your knees and spread your legs

apart place your palms on the floor in

front of you between your legs walk your

hands forward bending forward as much as

you can walk your hands backwards and

straighten up place your hands palms

down on your right thigh and walk your

hands down the leg bending forward touch

the toes of your right foot and hold

them with both your hands hold in this

position for some time walk your hands

back and straighten up repeat the steps

with the other leg

come back to the lotus position lie down

on your back with legs bent and place

your feet on the floor hold your knees

with your hands and raise your legs

bending them from the hips push down on

your knees and spread your legs apart

put your legs down and place your feet

on the floor repeat these steps