Poorna Titali Asana means “full butterfly pose”, and is also known as Baddha Konasana or “bound angel pose”.
Sitting on the ground with the sitting bones flat and pelvis aligned, straighten the spine and torso. Bend the knees and bring the soles of the feet together, keeping your heels as close to your perineum as possible. Relax the inner thighs and breathe deeply.
You can bounce your knees up and down while you breathe, allowing gravity to slowly open the hips as is comfortable. You can also use your hands or elbows to place some extra pressure on the knees to increase the stretch.
Taking a deep breath in, bend forward as you exhale, giving the abdominals a nice massage.
This pose opens the hips and prepares the hips and legs for sitting in full padmasana (lotus pose). It also relaxes and rejuvenates the muscles of the legs, particularly the inner thigh muscles.
If you bend forward in this pose, the contraction stimulates and tones the abdominal organs and strengthens the digestive system. It has a calming effect on the nervous system.
Avoid this asana if you have issues with sciatica or any sacral conditions.