Ardha Titali Asana (half butterfly)

Sit in the base position.
Bend the right leg and place the right foot comfortably on
the left thigh.
Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand.
This is the starting position.

Stage I: with breath synchronization 
While breathing in, gently Inove the right knee up towards
the chest. Breathing out, gently push the knee down and
try to touch the knee to the floor.
The trunk should not move.
Do not force this movement in any way.
The leg muscles should be passive, the movement being
achieved by the exertion of the right arm.
Slowly practise 10 up and down movements.

Awareness: On the movement of the knee, ankle and hip
joints, relaxation of the inner thigh muscles, and the breath.

Stage 2: without breath synchronization
Remain in the same position with the right leg on the left thigh.
Relax the right leg muscles as much as possible.
Push the right knee down with the right hand and try to
touch the knee to the floor.
Do not strain.
Let the knee spring up by itself.
The movement is achieved by use of the right arm only.
Practise 30 up and down movements in quick succession.
Breathing should be normal and unrelated to the practice.
Repeat stages 1 and 2 and the unlocking procedure (see note below) with the left leg.

Awareness: On the movement of the knee, ankle and hip
joints and relaxation of the inner thigh muscles.

Benefits: This is an excellent preparatory practice for loos-
ening up the knee and hip joints for meditative poses.
Those people who cannot sit comfortably in cross-legged
positions should practise ardha titali asana daily, both
morning and evening.

Practice note: Gently straighten the leg after completing the
practice, then again slowly and carefully bend it once,
bringing the heel near the groin, then stretch the leg in
front fully.
This procedure will ensure that the knee joint is realigned
correctly.