Purna Titli Asana Variation_Blog

How to practice:

  • Sit in a comfortable place with your back and head straight.
  • Bring your right and left foot towards your groin, bending your knees
  • Soles of both feet should touch each other, in contact with groin
  • Push your knees down towards floor, keeping thigh and calf together
  • Stretch spine upward, open chest and tuck your abdomen in
  • Raise your arms, bending them and joining your palms at the chest level (near the heart chakra) in Namaste pose.
  • In the Namaste pose, the hands are pressed together, palms touching and fingers pointing upwards, thumbs close to the chest.
  • Close your eyes and concentrate at the point between your eyebrows. This point is referred to as the third eye (Ajna chakra)
  • Ensure not to allow your buttocks to lift off the floor
  • Keep your groin relaxed
  • Breathe rhythmically and stay in the pose for 20 – 30 seconds
  • Relax and repeat the pose 3 – 4 times


  • Therapeutic for urinary tract disorder
  • Keeps kidney healthy
  • Keeps ovaries healthy, relieves menstrual pain and checks heavy menstruation
  • Keeps prostate glands healthy
  • Reduces sciatic pain
  • Helps to treat arthritis of knee, hip and pelvic joints
  • Makes spine flexible and strong
  • Prevents hernia
  • It helps to channelize energy and connects upper body with lower body
  • Corrects the posture and realigns rounded shoulders
  • Helps in strengthening of wrists
  • Opens and relaxes middle and upper back muscles
  • Great stretch for relieving stress and tiredness
  • Helps to open up the hips and thighs and improves flexibility
  • Helps in mobilisation of hamstrings
  • Increases the flow of blood to the abdomen, back and pelvis
  • Joining of hands together increases the flow of divine love

Caution: Practise of this asana is not recommended in case of displaced or prolapsed uterus.